Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that support healthy, sufficient sleep. Maintaining good sleep hygiene is crucial for both physical and mental health.

Why is sleep hygiene important?

Getting enough high-quality sleep fuels the mind and body. Skimping on sleep can negatively impact mood, focus, memory, and even immunity. Prioritizing sleep hygiene helps ensure you wake up feeling refreshed and ready to take on the day.

On the other hand, poor sleep hygiene disrupts the body's natural sleep-wake cycle. This can contribute to daytime fatigue, brain fog, and more serious issues like hypertension and diabetes over time.

Tips for good sleep hygiene

• Stick to a schedule. Go to bed and wake up at consistent times, even on weekends. This helps regulate the body's internal clock.


• Create an optimal sleep environment. Make sure your bedroom is cool, quiet, and dark. Consider using blackout curtains, a white noise machine, or fan to block out light and sound.


• Avoid screens before bed. Blue light from phones, tablets, and TVs can suppress melatonin and delay sleep. Put devices away 30-60 minutes before bedtime.


• Establish a calming pre-bed routine. Take time to unwind with relaxing activities like reading, gentle yoga, or taking a bath.


• Be careful with naps. While short power naps can boost alertness, longer naps and napping too close to bedtime can make it tough to fall asleep at night.


• Exercise regularly. Moderate activity during the day helps promote sound sleep. Just avoid vigorous workouts close to bedtime.


• Manage stress. Unchecked stress disrupts sleep by increasing cortisol and adrenaline. Try journaling, meditation, or speaking with a therapist to cope with stress.

By consistently following these tips, you can improve your sleep quality and wake up feeling refreshed. For more personalized guidance, consider booking a consultation with Vitality Wellness Clinic. Their team of sleep health experts can evaluate your health history and habits to craft a customized sleep optimization plan. With their integrative approach pairing lifestyle changes and hormone therapy as needed, Vitality Wellness Clinic can help you achieve restful, restorative sleep.