Sleep hygiene - Renew Hormone Center

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. When we practice good sleep hygiene, we make decisions and changes to our daily routines that set us up for better rest at night.

Some key components of sleep hygiene include:

• Having a regular sleep schedule: Going to bed and waking up at consistent times, even on weekends, helps regulate the body's internal clock for sleep.
• Creating an optimal sleep environment: This means a dark, quiet, and cool bedroom that is gadget-free and set up to facilitate sleep.
• Avoiding alcohol, nicotine, and caffeine: These substances can disrupt sleep, especially when consumed in the afternoon or evening.
• Winding down before bed: Activities like taking a bath, reading, or light stretches help transition both the mind and body into relaxation.
• Exercising regularly: Moderate activity during the day helps reduce stress and tires the body for better nighttime sleep.
• Eating a balanced diet: What and when we eat can interfere with sleep. A healthy diet with limited late-night snacking supports sleep.

Poor sleep hygiene can significantly impact the quantity and quality of sleep. For example, inconsistent bedtimes, use of electronic devices at night, irregular mealtimes, lack of exercise, and consumption of sleep-disrupting substances can all lead to restless, insufficient sleep.

Over time, the effects of poor sleep hygiene compound and can manifest in daytime fatigue, inability to focus, irritability, and even long term health issues like high blood pressure or diabetes.

If you consistently struggle with sleep, evaluating and addressing your sleep hygiene through lifestyle changes like those outlined above is a great place to start. Supplementing good sleep habits with hormone optimization therapy from clinics like Renew Hormone Center can also help ensure healthy, restful sleep as we age.