Sleep hygiene - Balance Hormones Clinic

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that support healthy, sufficient sleep. Good sleep hygiene is crucial for both physical and mental health. By following some basic guidelines, most people can improve their sleep quality.

Some key recommendations for good sleep hygiene include:

• Consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock.
• Comfortable bedroom environment: Keep your bedroom quiet, completely dark, and around 60-67°F for optimal sleep. Consider using blackout curtains, a fan, or white noise machine.
• Limit screen time before bed: Screens emit blue light that suppresses melatonin production and keeps your brain alert. Avoid screens for 1-2 hours before bedtime.
• Avoid large meals before bed: These can disrupt sleep, especially in the latter part of the night.
• Relaxing pre-bed routine: Take time to unwind by dimming lights, reading, gentle yoga, etc in the hour before bed. This signals your body to prepare for sleep.

Good sleep hygiene isn't always easy to maintain with today's busy modern lifestyle. But the impact on daily energy, productivity, and long-term health make it well worth the effort. Start with small changes and build momentum.

Here are some common questions about sleep hygiene:

How many hours of sleep do adults need?

Most adults need 7-9 hours of sleep per night for optimal health, productivity, and daytime alertness. Individual needs vary slightly based on factors like age, activity level, and genetics.

How do I create a sleep-friendly bedroom environment?

Make sure your bedroom is cool, completely dark, and quiet. Consider using blackout curtains, a fan or sound conditioner for white noise, and ensuring your mattress and bedding are comfortable. Keep phones and TVs out of the bedroom if possible.

What foods and drinks should I avoid before bedtime?

Avoid large meals 2-3 hours before bed, which can cause indigestion. Also limit spicy foods and anything else that may disrupt your sleep or cause waking in the night. Some people may need to avoid fluids 1-2 hours before bed to prevent awakenings to urinate.