Sleep hygiene - Equilibrium Hormone Center

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that can improve your ability to fall asleep and stay asleep. Good sleep hygiene is key for getting enough quality rest and setting yourself up for health and success.

Habits That Support Good Sleep Hygiene

Here are some tips for improving your sleep hygiene:

• Stick to a routine. Going to bed and waking up at consistent times reinforces the body's sleep-wake cycle.
• Make your bedroom restful. Keep it cool, dark and quiet - an environment made for sound slumber.
• Limit screen time before bed. Blue light from devices signals the brain to stay alert.
• Avoid large meals, caffeine, and alcohol close to bedtime as they can disrupt sleep.
• Exercise regularly earlier in the day. Activity helps relieve stress and tired muscles rest better.
• Set a calming pre-bed routine like reading or meditating to relax and unwind.

Why Sleep Hygiene Matters

Poor sleep hygiene can lead to insomnia and sleep deficits over time. Lacking sufficient sleep negatively impacts focus, productivity, mood and overall health. Maintaining healthy sleep habits provides both mental and physical benefits including:

• Increased energy and alertness
• Improved cognitive function and concentration
• Better immune health and efficiency
• Reduced risk for illnesses like obesity, diabetes and heart disease
• Heightened creativity and problem solving abilities

Start Optimizing Your Sleep Habits

Improving sleep hygiene takes commitment but the rewards are plentiful. Start by picking one or two new habits like avoiding screens before bedtime or establishing a soothing pre-sleep routine. Building a healthy sleep regimen promotes proper rest, boosts daytime performance, and supports wellbeing.

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