Good sleep hygiene is an essential part of a healthy life. If you wake up tired and lack the energy needed to get through your day, it may be time to look at your sleep habits.
At Stat Care Pulmonary and Sleep, our sleep experts, Ashok Tyagi, DO, CPE, and Himanshu Chandarana, MD, specialize in strategies that improve your sleep quality.
We can address issues, including sleep apnea, that disrupt your sleep. Resources are also available to support better sleep hygiene.
What good sleep hygiene involves
Sleep hygiene describes your sleep habits, the things you do before and at bedtime, and the environment in which you sleep.
Your sleep hygiene affects not just your physical health but your mental and emotional health too. When you get enough high-quality sleep, you can be more productive and maintain a better sense of well-being.
When you don’t get enough sleep or lack quality sleep, you may experience:
- Daytime sleepiness
- Excessive sleepiness
- Cognitive dysfunction
- Anxiety, depression, or other mental health issues
Because your current sleep habits may be automatic, it’s important that you evaluate what you’re doing and not doing so you can improve your sleep. Taking a proactive approach can help you avoid issues like persistent fatigue and chronic health conditions like heart disease.
Tips to boost your sleep hygiene routine
Optimizing your sleep hygiene involves replacing your current sleep habits with better ones. If you follow through with these changes, in just a few weeks you can experience benefits that support your current and long-term health.
Here are some tips our sleep experts recommend to enhance your bedtime routine:
Follow a consistent sleep schedule
Start improving your sleep by following a consistent sleep schedule. During the week and on weekends, go to bed at the same time and wake up at the same time. This consistency helps your body establish a natural rhythm.
Aim for times that give you at least seven hours of sleep every night, although some people may need more sleep to better recharge for the day.
Set the stage for good sleep
The environment you sleep in is important. If you can invest in your bedroom, consider upgrading your mattress and pillows to offer more support. You might also want to spend a little extra on bedding to feel relaxed and comfortable as you drift off to sleep.
Keep your room cool (around 65℉) and add light-blocking curtains if the sun wakes you up too early. You might also benefit from a white-noise machine if outside sounds interrupt your sleep.
Allow time to wind down
Stop using your phone, computer, and television at least 30 minutes before bed to give your brain time to wind down. Remove electronics from your bedroom to resist temptation.
When you wake up in the morning, refrain from scrolling through your phone. Instead, engage in more mindful activities, such as meditation or breathing exercises, to improve your mindset for the day ahead.
Adjust your daytime routine
There are things you should do throughout the day that can improve your sleep. Getting regular exercise during the day can help sleep come easier at night. Also, spend time in natural sunlight to support your circadian rhythm.
If you use caffeine, do so only in the early part of the day to have time to burn off the energy before sleep. Avoid eating heavy or big meals late in the evening.
Our sleep specialists can also recommend other strategies based on your specific health and sleep needs. We offer at-home and in-office sleep studies to identify what may be disrupting your sleep, so you can get the treatment you need.
Call Stat Care Pulmonary and Sleep in St. Petersburg, Florida, to schedule a sleep evaluation or book an appointment online today.