Sleep hygiene refers to the healthy habits and practices that can improve your ability to fall asleep and stay asleep through the night. Good sleep hygiene is crucial for getting enough high-quality, restorative sleep, which allows the body and mind to recharge.
Creating an optimal sleep environment and following a relaxing pre-bed routine are examples of good sleep hygiene. Specific tips include:
Incorporating these and other healthy sleep habits can ensure you wake up each morning feeling refreshed and ready to take on the day! Struggling with sleep issues? The sleep health experts at Renewed Balance Clinic offer personalized sleep assessments and effective treatment plans involving lifestyle changes, light therapy, nutrition, and hormone balancing. Visit today to learn more or book a consultation.
Additional frequently asked questions on sleep hygiene include:
How long before bed should I avoid screens?
Experts recommend avoiding phones, tablets, TV, and computers for 1-2 hours before bedtime. The blue light from screens can disrupt circadian rhythms and melatonin release, making it harder to fall and stay asleep.
What's the ideal bedroom temperature for sleep?
The National Sleep Foundation recommends keeping your bedroom between 60-67°F (15- 19°C) for optimal sleep. Cooler temperatures help facilitate the natural drop in core body temperature that occurs during quality sleep.
Which foods and drinks should I avoid before bed?
Caffeine, alcohol, spicy foods, and big or heavy meals within 2-3 hours of bed can interfere with sleep. Stick to lighter snacks like whole grain crackers, nut butter, cherries, or chamomile tea.
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