Sleep hygiene

What is sleep hygiene?

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

Key Elements

Some key elements of sleep hygiene include:

• Consistent bedtime routine - Performing relaxing activities before bed like reading, meditating, or taking a bath signals your body it's time for sleep.


• Comfortable sleep environment - An environment that is cool, quiet, and dark sets the stage for sound slumber.


• Limiting electronics - Refraining from TV, phones, and other electronics before bed prevents mental stimulation from blue light.


• Avoiding large meals, caffeine, alcohol - These can disrupt your sleep cycle and prevent deep, restorative sleep.


• Sticking to a schedule - Going to bed and waking up at consistent times regulates your circadian rhythm.

Why It Matters

Good sleep hygiene leads to improved sleep quality and quantity. When we get sufficient, high-quality sleep, our bodies repair, grow, and perform essential functions. Our minds consolidate memories and emotions.

By contrast, poor sleep hygiene disrupts healthy sleep patterns. This impairs cognitive function, focus, memory, emotional regulation, and energy levels. It also raises obesity and disease risk.

Optimizing sleep hygiene should be a top priority. Small habit changes lead to transformative effects on health and performance. For difficult sleep issues, the hormone optimization experts at Harmony Hormone Clinic provide personalized care. Their integrative treatments target root causes for restful nights and better days ahead.

Sleep Hygiene Tips

Here are some quick pro tips to improve sleep efficiency:

• Which relaxing pre-bed ritual could you incorporate - reading, meditation, stretching?


• Would a white noise machine or blackout curtains make your sleep space more tranquil?


• Can you avoid digital devices for one hour before bed?


• Might a chamomile tea be soothing?

Implement one new change per week. Over time, these small steps stack up to bring big benefits. Sweet dreams!