Sleep Hygiene

Sleep is an essential function for overall health and is often overlooked as being important. Proper sleep can not only leave you feeling refreshed and functioning your best but can help reduce the risk of chronic disease such as type 2 diabetes and heart disease. Poor or lack of sleep can impair recovery rate and the immune system, alter cognitive function and performance, and/or lead to poor food choices. Most adults require at least 7-9 hours of sleep and athletes often require more. 


Sleep hygiene are habits and behaviors that can impact the ability to fall asleep and sleep quality. Sleep hygiene also includes creating a better sleep environment. 

Here are some common strategies to improve sleep hygiene include:

  1. Establish a realistic bedtime and wake up time and stick to it (yes, even on the weekends).

  2. Establish a wind-down technique that works for you. Try a hot bath, reading a few pages from a book (not on an electronic device), some caffeine-free tea, etc. to help you relax!

  3. Create a good sleep environment. The bedroom should be dark and cool and should only be used for sleep and intimacy.

  4.  Avoid blue light from electronics at least one hour before bed. The blue lights can negatively impact your circadian rhythm. 

  5. Avoid caffeine late in the afternoon. Caffeine is a stimulant and if consumed six hours before bedtime can disrupt sleep and impact the quality of sleep. 

  6. Avoid high-intensity exercise close to bedtime. 

  7. Avoid heavy, high fat and/or spicy meals before bedtime as they can disrupt sleep. Try adding foods that help promote better sleep such as tart cherry juice, almonds, or yogurt. 

Bottom Line

Sleep is important for overall health and optimal functioning. You can improve the quality and quantity of sleep by establishing proper sleep hygiene that works for you.


Theresa DeLorenzo