Vitality Medical and Wellness Consulting

Sleep hygiene

Sleep hygiene

Sleep hygiene refers to a set of practices and habits that promote healthy and restful sleep.
Here are 10 recommendations for maintaining good sleep hygiene:

  1. Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day,
    even on weekends. This helps regulate your body’s internal clock.
  2. Create a calming bedtime routine: Establish a relaxing routine before bed, such as taking a
    warm bath or reading a book. This signals to your body that it’s time to wind down.
  3. Create a comfortable sleep environment: Make sure your bedroom is cool, dark, quiet, and
    free from distractions. Use comfortable bedding and a supportive mattress and pillow.
  4. Limit exposure to electronic devices: The blue light emitted by these devices negatively
    impacts sleep by interfering with melatonin release. Avoid using these for at least an hour before
  5. Avoid stimulating substances: Limit your intake of caffeine and nicotine, especially in the
    evening. These substances can disrupt your sleep patterns.
  6. Avoid heavy meals and excessive fluids before bed: Eating a large meal or consuming a
    lot of fluids close to bedtime can cause discomfort and disrupt your sleep. It’s best to have a
    light snack if needed.
  7. Engage in regular physical activity: Regular exercise can promote better sleep, but avoid
    exercising too close to bedtime as it can energize your body and make it harder to fall asleep.
  8. Manage stress and anxiety: Practice stress management techniques, such as deep
    breathing exercises, meditation, or journaling, to help calm your mind before bed.
  9. Limit daytime napping: If you have trouble sleeping at night, limit daytime napping or keep it
    to short power naps earlier in the day.
  10. Avoid clock-watching: If you’re having trouble falling asleep, avoid constantly checking the
    clock. This can increase anxiety and make it harder to relax. Instead, try relaxation techniques
    or get out of bed and engage in a calming activity until you feel sleepy.

Remember, everyone’s sleep needs are different, so it’s important to find what works best for
you. Creating and maintaining good sleep hygiene habits can significantly improve the quality of
your sleep and contribute to overall well-being.


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