Sleep hygiene - Vibrance Health

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that support healthy, restful sleep. Having good sleep hygiene simply means setting up an environment that promotes sound slumber night after night.

Some key aspects of sleep hygiene include:

• Sticking to a regular sleep schedule - Going to bed and waking up at roughly the same time every day helps regulate the body's internal clock for better sleep quality.
• Creating a restful bedroom environment - A comfortable, dark, and quiet space clears the way for faster sleep onset. Consider room-darkening curtains, a white noise machine, and dropping screen time before bed.
• Allowing enough time for sleep - Most adults need 7-9 hours per night. Getting less sleep builds up a "sleep debt" over time, leaving you groggy. Plan your schedule to build in sufficient shut-eye.
• Avoiding alcohol, heavy meals, and screen time before bed - These can interfere with falling asleep and disrupt sleep cycles throughout the night. Ideally, power down digital devices 1-2 hours pre-bedtime.
• Exercising regularly - Moderate activity during the day helps relieve stress/anxiety and promotes deeper sleep at night. Just avoid heavy training too close to bed, as it may be overstimulating.
• Establishing a calming pre-bed routine - Transition to sleep by dimming lights, journaling, light yoga stretches, meditating, or taking a warm bath 1-2 hours before bed. This cues your body that sleep is coming.

Good sleep hygiene isn't just about what you do at night - it's an all-day effort. Making healthy lifestyle choices during waking hours, managing stress levels, avoiding afternoon caffeine pick-me-ups, etc., can prevent sleep disruption.

If you continue having trouble sleeping despite good sleep habits, speak to your doctor. An underlying health condition could be interfering with high-quality sleep. Working together, you can pinpoint any issues and find solutions tailored to your unique needs and lifestyle.

Sweet dreams! With some minor adjustments to your daily routine and bedroom setup, a good night's rest is within reach. Give these tips a try and wake up feeling refreshed and ready to shine.