Sleep hygiene - Restore Wellness Center

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. Getting quality sleep on a regular basis can improve mood, cognition, immune function, cardiovascular health, and more.

To optimize your sleep hygiene, focus on the following key areas:

• Sleep Environment - Make sure your bedroom is cool, dark, and quiet. Consider blackout curtains, a comfortable mattress, and earplugs or a white noise machine. Keep screens like TVs and phones out of the bedroom.
• Routine - Go to bed and wake up at consistent times, even on weekends. Having a calming pre-bed routine signals to your body it's time for sleep.
• Diet - Avoid heavy meals, caffeine, alcohol, and nicotine before bedtime. Stay hydrated during the day. Some foods like turkey, nuts, and bananas promote sleepiness.
• Wind Down - Spend 30-60 minutes before bed relaxing. Take a warm bath, listen to calm music, practice yoga, meditate, or read. Avoid bright lights and stimulating activities.
• Exercise - Regular physical activity improves sleep, but finish workouts at least 3 hours before bedtime. Morning exercise may be best.
• Naps - Limit naps to 30 minutes. Napping too long or too close to bedtime can make it harder to fall asleep.

If you continue having sleep problems despite good sleep hygiene, see your doctor. You may have an underlying condition like insomnia, sleep apnea, or restless leg syndrome that requires treatment.

For help optimizing your sleep and hormones, visit Restore Wellness Center. Our compassionate providers offer cutting-edge testing and personalized treatment plans using bioidentical hormones, nutrition, and lifestyle changes. With clinics across the country, we can help you finally reclaim restful, restorative sleep. Sleep issues can wreak havoc on your hormone balance and health. Don't wait to address poor sleep hygiene - your wellbeing depends on it. Contact us today to schedule a consultation. You deserve to wake up each day feeling refreshed and restored!