Sleep hygiene refers to habits and practices that promote consistent, restful sleep. Good sleep hygiene is important for both physical and mental health.
Some key tips for healthy sleep hygiene include:
- Stick to a schedule - Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock for better sleep.
- Create an ideal sleep environment - Make sure your bedroom is cool, quiet, and dark. Consider blackout curtains, a white noise machine, or earplugs if needed. Also keep screens like TVs and smartphones out of the bedroom.
- Avoid large meals, caffeine, and alcohol before bed - These can all disrupt sleep, so limit them in the late afternoon and evening.
- Relax before bed - Do relaxing activities like light reading, meditating, or taking a bath. Avoid stimulating activities like exercise or work right before bed.
- Limit daytime naps - While power naps can be beneficial, long or late naps can make it harder to sleep at night.
- Exercise regularly - Moderate exercise during the day can help you fall asleep more easily at night. However, vigorous exercise too close to bedtime can be too energizing.
If you continue having sleep problems despite good sleep hygiene, consult your doctor. You may have an underlying condition like insomnia, sleep apnea, or anxiety that needs additional treatment.
At The Balance - Hormone Medical Clinic, we often find sleep issues can be related to
hormone imbalances. Our naturopathic doctors can provide customized bioidentical hormone therapy to help patients achieve healthier, more restorative sleep. We also offer additional holistic treatments, like nutritional counseling and stress management techniques, to improve
sleep hygiene.
Contact us today to learn more or schedule a consultation with one of our
sleep health experts! We'll work closely with you to uncover the root causes of your sleep struggles and craft a personalized treatment plan to fit your needs. Investing in quality sleep is one of the best things you can do for your health and wellbeing.