Sleep hygiene - Balance Hormone Institute

What is sleep hygiene?

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

When we have good sleep hygiene, we are likely to fall asleep faster at bedtime, sleep more soundly through the night, and wake up feeling refreshed. On the flip side, poor sleep hygiene habits can lead to sleep deprivation and daytime drowsiness.

Key Elements of Sleep Hygiene

There are several key elements of proper sleep hygiene:

• Sleep environment - Make sure your bedroom is cool, quiet, and dark. Consider blackout curtains, a white noise machine, and keeping devices out of the room.
• Routine - Going to bed and waking up at consistent times helps regulate your body's internal clock for better sleep.
• Wind down routine - Relaxing activities before bed like reading, meditating, or taking a bath cue your body it's time for sleep.
• Limit blue light - Avoid screens and bright lighting for 1-2 hours before bed because it suppresses melatonin production.
• Healthy lifestyle - Getting regular exercise, eating a balanced diet, limiting alcohol and nicotine, and managing stress also promote quality sleep.

Why Follow Sleep Hygiene Guidelines?

There are many benefits to practicing good sleep hygiene:

• Improves sleep quality and duration
• Leads to better daytime energy and performance
• Strengthens immune system functioning
• Reduces risk for medical conditions like obesity, diabetes, and cognitive decline

So remember to evaluate your sleep habits and work on areas for improvement. Small changes can really optimize your ability to recharge at night!

For help addressing any underlying sleep disorders you may have, the sleep specialists at Balance Hormone Institute provide cutting-edge testing and treatment plans personalized to your needs. We'll have you sleeping soundly in no time! Contact us today to learn more.