What is sleep hygiene?
Sleep hygiene refers to the behaviors, habits, and practices that promote consistent, restful sleep. Good sleep hygiene is incredibly important for both physical and mental health.
When we practice good sleep hygiene, we set ourselves up for deep, restorative sleep that allows our bodies to recharge and our minds to process information from the day. On the other hand, poor sleep hygiene can lead to fatigue, impaired cognition and focus, and even serious health issues over time.
Some key principles of sleep hygiene include:
- Sticking to a regular sleep schedule: Going to bed and waking up at consistent times helps regulate your body's internal clock for better sleep quality.
- Creating an optimal sleep environment: Factors like darkness, quiet, and cool temperatures tell your brain it's time for rest. Making your bedroom tech-free and comfortable promotes healthy sleep.
- Avoiding screens before bed: The blue light from phones, tablets, and TVs suppresses melatonin and keeps your brain wired and alert when it should be winding down.
- Limiting caffeine, alcohol, big meals, and fluids before bed: These can all disrupt sleep by causing awakenings to use the bathroom or insomnia.
- Relaxing before bed: Light stretches, meditation, or reading give your body cues to relax for the transition to sleep. Stress and "busy brain" interfere with falling and staying asleep.
Additional healthy sleep tips relate to getting regular exercise, avoiding daytime naps, and sticking to a nutritious diet. If you snore loudly or excessively, consider an evaluation for sleep apnea at Balance Clinic. This serious disorder causes breathing interruptions leading to restless, non-rejuvenating sleep.
By consistently applying sleep hygiene principles nightly, you benefit your mental and physical well-being in profound ways. Quality sleep underpins stable mood, cognition, immune health, heart health, weight, and energy levels. Make sleep health a priority through your daily habits and bedroom setup. Sweet dreams!