Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that support healthy, restful sleep. Good sleep hygiene is crucial for both physical and mental health. By following some simple guidelines, most people can improve their sleep quality.

Some key recommendations for healthy sleep hygiene include:

• Consistent sleep schedule - Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock for better sleep.


• Relaxing bedtime routine - Activities like taking a bath, reading, or light stretches can promote relaxation before bed.


• Comfortable sleep environment - A cool, dark and quiet room is ideal for sleeping. Use window curtains, a white noise machine or ear plugs to block excess noise or light if needed.


• Limiting electronics - Power down phones, tablets, TV and other electronics in the last hour before bedtime. The blue light emitted from screens can hinder melatonin release and disrupt sleep cycles.

Healthy sleep allows us properly cycle through all the phases of sleep. This includes REM sleep, important for memory consolidation, and deeper stages of sleep that facilitate physical recovery and restoration. Without healthy sleep hygiene, it’s common to have issues like:

• Daytime fatigue


• Impaired cognition


• Irritability or mood changes


• Weight gain

So aim for 7-9 hours of quality slumber per night. Establishing a calming pre-sleep routine signals to your body it’s time to wind down. And keep your room dark, cool and free of electronic distractions for the best sleep environment.

Making sleep a priority now means waking up more energized and better focused every day! Have any other tips for promoting healthy sleep habits? I’d love to hear some of your thoughts in the comments!