Sleep hygiene refers to habits and practices that promote consistent, restful sleep. Good sleep hygiene is important for both physical and mental health. When we have good sleep hygiene, we are more likely to fall asleep easily, enjoy better sleep quality, and wake up feeling rested. Some key tips for healthy sleep hygiene include: Creating a restful bedroom environment - This means keeping your bedroom quiet, cool, and dark. Consider using blackout curtains, a fan, white noise machine, or other tools to minimize light and noise. Keep screens like TVs and phones out of the bedroom. Sticking to a regular sleep-wake schedule - Go to bed and wake up at about the same time every day, even on weekends. This helps regulate your body's internal clock for better sleep. Allowing enough time for sleep - Most adults need 7-9 hours per night. Determine what amount helps you feel well-rested and allow sufficient time in your schedule. Exercising regularly - Moderate activity during the day makes it easier to fall asleep. Just avoid vigorous exercise close to bedtime, which can have the opposite effect. Limiting naps - While short power naps can boost alertness, long or late naps interfere with nighttime sleep. Avoiding food and drink before bed - Caffeine, alcohol, heavy meals, and spicy foods before bed can negatively impact sleep quality. Establishing a calming pre-bed routine - Activities like light yoga, reading, or taking a bath help transition both mind and body into sleep mode. If you regularly struggle to fall or stay asleep, have chronic fatigue or feel sleepy during the day, check for an underlying condition. The medical providers at Hormone Optimal Care offer complete hormone testing and treatment to help patients achieve healthier, more restorative sleep. Diagnosing and addressing issues like thyroid disorders, menopause or low testosterone could significantly improve your sleep hygiene and quality of life. In summary, sleep hygiene means consistently allowing enough time for sleep, cultivating proper sleep conditions and habits, and getting any underlying health issues treated. Paying attention to factors like the bedroom environment, pre-bed routines and sleep-wake timing helps many people fall asleep faster, sleep more soundly through the night and feel more energized during the day. Reach out to your doctor or specialists like Hormone Optimal Care if you continue having unrefreshing or insufficient sleep.