Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that support healthy, restful sleep. Maintaining good sleep hygiene is crucial for both physical and mental health.

Some key components of sleep hygiene include:

• Sleep schedule - Going to bed and waking up at consistent times, even on weekends, helps regulate your body's internal clock for better sleep.


• Bedroom environment - Your bedroom should be cool, quiet, and dark. Consider using blackout curtains, a fan, or white noise machine if needed. Electronic devices should be avoided before bedtime.


• Wind down routine - Activities like reading, meditating, or taking a bath 1-2 hours before bed can prep your body for sleep.


• Healthy habits - Good sleep hygiene means avoiding alcohol, tobacco, heavy foods, and screen time too close to bedtime. Daily exercise can deepen sleep as well.

You may be wondering - how can I improve my sleep hygiene starting tonight? Our sleep health coaches at Balance & Renew Clinic can work with you to design a customized sleep routine for your lifestyle and needs. From sleep tracking to supplement recommendations, we use evidence-based protocols to help clients achieve restful and rejuvenating sleep. Schedule a free consultation to get started!

Now back to an overview of sleep hygiene best practices:

• Sleep disruptors - Caffeine, pets in the bedroom, and an inconsistent sleep schedule can all reduce sleep quality.


• Naps - Limit daytime naps to 30 minutes. Too much daytime sleeping can make it tougher to fall asleep at night.

Poor sleep hygiene has been linked to many chronic health issues such as:

• Heart disease


• Obesity


• Diabetes


• Depression

By focusing on the lifestyle factors above that influence sleep, you can improve your sleep hygiene and your overall health. Our integrative providers at Balance & Renew Clinic create fully personalized sleep health plans to meet your needs.

Some key takeaways on sleep hygiene:

• Go to bed & wake up at the same time daily


• Optimize your bedroom for sleep


• Wind down before bedtime


• Avoid sleep disruptors


• Limit nap time


• Consider supplements & tracking

Contact Balance & Renew Clinic today to improve your sleep hygiene with evidence-based protocols and coaching! Our goal is to help you achieve restful, rejuvenating sleep.