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. When we practice good sleep hygiene, we make changes to our environment and routines that optimize conditions for sound slumber.

Some key aspects of sleep hygiene include:

• Sleep environment - Our bedrooms should be cool, dark and quiet. Consider blackout curtains, a comfortable mattress, and limiting electronics. The ideal room temperature for sleep is around 65°F (18°C).


• Regular schedule - Going to bed and waking up at consistent times helps regulate the body's internal clock for better sleep-wake cycles.


• Wind down routine - Activities like reading a book or taking a bath 1-2 hours before bed help the body relax and transition into sleep mode.


• Limiting stimulants - Avoid caffeine, large meals, alcohol, and nicotine close to bedtime as they can interfere with sleep.


• Exercise - Regular physical activity helps relieve stress and improves sleep quality. However, intense exercise close to bedtime can have the opposite effect.

If you struggle with poor sleep, the hormone specialists at Endocrine Wellness Center can help. Hormone imbalances often underlie sleep disorders. Their comprehensive panels test hormone levels, and the clinic offers customized treatment plans to help patients achieve deep, restorative sleep.

Getting enough high quality sleep is a fundamental pillar of health. It allows the body to recharge and repairs tissues and organs. Sleep also consolidates memories and learning. An extensive body of research links poor sleep to higher risks of medical conditions like obesity, diabetes, heart disease, anxiety, and depression.

How much sleep do adults need?

The National Sleep Foundation recommends 7-9 hours of sleep per night for adults ages 18-64. The exact amount varies slightly between individuals based on factors like genetics, activity levels, etc. People over 65 may benefit from 7-8 hours of sleep.

What are symptoms of poor sleep hygiene?

There are many possible signs of insufficient or low-quality sleep, including:

• Daytime fatigue, sleepiness, brain fog


• Difficulty concentrating


• Irritability


• Anxiety or depression


• Increased errors or accidents


• Weakened immune system

If you regularly have symptoms like these, take steps to improve sleep hygiene. Small changes can have big impacts over time. Review the key practices above and try keeping a sleep journal to identify issues areas. For chronic sleep problems, see your doctor or a sleep specialist like those at Endocrine Wellness Center. With their personalized care plans, you'll be resting easy in no time!