Sleep hygiene - Balance Clinic

What is sleep hygiene?

Sleep hygiene refers to the recommended practices and habits that promote healthy, restful sleep. Good sleep hygiene is vital for both physical and mental health. When we consistently practice good sleep hygiene, we set ourselves up for better sleep, improved daytime energy, and overall wellbeing.

Key Tips for Healthy Sleep Hygiene

• Stick to a sleep schedule - Going to bed and waking up at consistent times trains your body's internal clock for better sleep.
• Create an optimal sleep environment - Factors like darkness, quiet, and cool temperatures tell your brain it's time for sleep. Consider room-darkening curtains and a white noise machine.
• Limit screen time before bed - Blue light from phones, TVs, and computers suppresses melatonin and delays sleepiness. Avoid screens for 1-2 hours before bedtime.
• Avoid large meals, nicotine, alcohol, and caffeine at night - These stimulate the body and brain, disrupting sleep. Finish meals 2-3 hours before bed and limit liquids to prevent awakenings to urinate.
• Exercise regularly - Moderate activity during the day helps relieve stress and brings on deeper sleep at night. However, vigorous exercise too close to bedtime can interfere with sleep.
• Set the mood with relaxation techniques - Calming rituals like yoga, meditation, reading, and warm baths cue the body that it's time to unwind before sleep.

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Implementing healthy sleep habits requires some effort at first, but the impact on how you feel and function makes it worthwhile. Start with one or two changes tonight for better rest and start each day energized!

How much sleep do adults need?

The National Sleep Foundation recommends 7-9 hours of sleep per night for adults. However, some adults feel well-rested on less, while others require more than 9 hours. The right amount varies based on factors like age, activity level, health status, and genetics.

Signs that you're not getting adequate sleep include:

• Daytime fatigue and sleepiness
• Difficulty concentrating
• Increased errors or accidents
• Mood changes like irritability

If you consistently feel unrested during the day or have difficulty waking in the mornings, you may not be getting enough sleep. Tracking your sleep with a diary or wearable device can provide insight.

Don't ignore poor sleep; it can negatively impact nearly every aspect of health. Our gravity IV therapy provides custom nutrient blends to counter deficiencies causing low energy and sleep disruptions. Reach out today for your free consult!