Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the recommended practices and habits that support healthy, high-quality sleep on a regular basis. Maintaining good sleep hygiene is incredibly important for both physical and mental health.

Getting inadequate or poor quality sleep can negatively impact focus, productivity, mood, and even increase disease risk over time. Fortunately, improving sleep hygiene through simple lifestyle adjustments can make a big difference.

Key Tips for Better Sleep Hygiene

Here are some of the most important sleep hygiene recommendations to follow:

• Stick to a regular sleep schedule: Try to go to bed and wake up at consistent times, even on weekends, to regulate your body's internal clock.


• Create an optimal sleep environment: Make sure your bedroom is cool, quiet, and dark. Consider blackout curtains, a white noise machine, and ensuring your mattress and pillows are comfortable.


• Limit exposure to screens before bed: Blue light from TV, phones, and computers can disrupt circadian rhythms. Avoid screens for 1-2 hours before bedtime.


• Establish a calming pre-bed routine: Practices like taking a bath, reading, or light stretches tell your body it's time to wind down.


• Limit caffeine, alcohol, and heavy meals before bed: All of these can negatively impact sleep quality. Stop caffeine intake by early-mid afternoon.

If you continue having sleep problems despite good sleep hygiene, consult your doctor or a sleep specialist like those at Butterfly Hormone Center. They can provide personalized advice and advanced hormone testing to uncover potential underlying issues. Investing in quality sleep is one of the best health decisions you can make!