Sleep hygiene refers to the healthy habits and practices that help you fall asleep easily, stay asleep through the night, and wake up feeling rested. It's like creating the ideal environment and routine for high-quality sleep.
🛏️ Key Elements of Good Sleep Hygiene:
1. Consistent Sleep Schedule
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Go to bed and wake up at the same time every day—even on weekends.
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Helps regulate your body’s internal clock (circadian rhythm).
2. Relaxing Bedtime Routine
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Wind down with calming activities: reading, light stretching, journaling, or a warm bath.
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Avoid stressful conversations or stimulating tasks close to bedtime.
3. Sleep-Friendly Environment
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Keep your room cool, dark, and quiet
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Use blackout curtains or a sleep mask
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Try white noise or earplugs if needed
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Use your bed for sleep and intimacy only—not work or TV
4. Limit Screen Time Before Bed
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Avoid phones, tablets, and TVs at least 1 hour before bed
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Blue light interferes with melatonin production (your sleep hormone)
5. Watch What You Eat and Drink
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Avoid caffeine after mid-afternoon
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Don’t go to bed too full or too hungry
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Limit alcohol—it may make you sleepy at first but disrupts deep sleep
6. Get Daylight and Movement
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Natural light during the day (especially in the morning) helps regulate your sleep-wake cycle
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Regular physical activity improves sleep—but avoid intense workouts right before bed
7. Limit Naps
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If you nap, keep it under 30 minutes and avoid late afternoon naps
🚫 Poor Sleep Hygiene Can Lead To:
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Trouble falling or staying asleep
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Daytime fatigue
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Mood swings, irritability, or brain fog
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Increased risk of insomnia or sleep disorders