Sleep hygiene - Vitality Wellness Clinic

What is sleep hygiene?

Sleep hygiene refers to the recommended practices and habits that help promote good sleep. Maintaining good sleep hygiene is important for getting enough high quality, restorative sleep each night.

Key Components

There are several key components of sleep hygiene that include:

• Sleep environment - This includes factors like temperature, noise level, light levels, and comfort of where you sleep. The sleep environment should be cool, quiet, and dark.
• Sleep schedule - Going to bed and waking up at consistent times helps regulates the body's internal clock and can lead to better sleep quality.
• Pre-bedtime habits - Certain activities in the hour before bed like taking a bath, reading, or light stretching help transition the body into rest mode. However, bright lights from TV, phones, or computers can make falling asleep more difficult.
• Healthy lifestyle - Regular exercise, healthy diet, and limiting alcohol improve sleep but should be avoided before bedtime. Managing stress levels also helps sleep.

Why Sleep Hygiene Matters

Following good sleep hygiene leads to a number of health benefits including:

• Increased energy and productivity during the day
• Improved concentration, learning, memory and decision making
• Strengthened immune system
• Better mood regulation and reduced risk of depression
• Maintaining healthy weight
• Reduced risk for serious health conditions like heart disease, stroke and diabetes

Our bodies require adequate good quality sleep every night to restore and recharge. Poor sleep hygiene disrupts normal sleep patterns which can negatively impact physical and mental health over the long run.

Tips for Improving Sleep Hygiene

Here are some practical sleep hygiene tips to start applying tonight:

• Stick to a regular sleep-wake schedule, even on weekends
• Make sure your bedroom is cool, quiet and dark
• Avoid television, phones and other screens before bedtime
• Reduce caffeine intake, especially in the late afternoon/evening
• Establish a calming pre-bedtime routine like taking a bath or reading
• Limit daytime naps to 30 minutes or less
• Avoid large meals, alcohol and nicotine close to bedtime

Making small changes to your daily habits and sleep environment can make a big difference. Focus on winding down, letting go of the day’s stresses, and setting the stage for restful sleep. Your mind and body will thank you!