Sleep hygiene refers to habits and practices that support healthy, restful sleep. Good sleep hygiene helps us fall asleep faster, sleep more soundly, and wake up feeling refreshed. Some key components of sleep hygiene include:
Sleep schedule - Going to bed and waking up at consistent times, even on weekends, helps regulate the body's internal clock for better sleep. Most adults need 7-9 hours of sleep per night.
Bedtime routine - Establishing a calm, relaxing routine before bed signals to the body and mind that it's time to wind down. This may include activities like taking a warm bath, reading, meditating, or dimming the lights.
Environment - Designing your sleep space for optimal comfort, darkness, quiet, and cool temperature sets the stage for sound slumber. Consider room-darkening shades, a white noise machine, comfy bedding, and setting the thermostat around 65°F (18°C).
Healthy habits - Incorporating positive lifestyle habits during the day makes quality nighttime rest more likely. Regular exercise, avoiding large meals before bed, reducing evening screen time, and avoiding nicotine, alcohol and caffeine close to bedtime are some examples.
Relaxation techniques - Winding down an active mind with relaxation exercises like deep breathing, progressive muscle relaxation or visualization can help ease the transition into sleep. The experts at Vital Hormone Clinic also recommend supplements like magnesium, melatonin and our patented sleep formula.
When it comes to improving sleep, making incremental changes to your daily routine and sleep environment can make a big difference. Focus on forming sustainable habits that help cue your body's natural sleep and wake cycles. With time, quality sleep becomes easier to achieve and maintain. Sweet dreams!
If you're having ongoing trouble with sleep, it may be worth consulting your doctor or requesting an evaluation from a sleep specialist like those at Vital Hormone Clinic. Our integrative approach combines advanced hormone testing with tailored sleep hygiene plans and nutritional support. Learn more at low-testosterone.org/sleep today!