Sleep hygiene refers to habits and practices that support healthy, restful sleep. Good sleep hygiene helps us fall asleep faster, stay asleep, and wake up feeling refreshed. Some key components of sleep hygiene include: Sleep schedule - Going to bed and waking up at consistent times reinforces the body's sleep-wake cycle. Try to keep your bedtime and wake-up time within 1-2 hours even on weekends. Sleep environment - The bedroom should be cool, quiet, and dark. Consider using blackout curtains, a white noise machine, and ensuring the temperature is around 65°F. Make sure your mattress, pillows and bedding are comfortable. Wind down routine - Having an evening wind-down routine signals to the body and brain that it's time to relax for sleep. This may include activities like light yoga stretches, reading a book, taking a warm bath, or journaling. Avoid electronics - Screens and devices emit blue light that suppresses melatonin - the sleep hormone. Stop using phones, tablets, computers etc at least 1 hour before bedtime. Limit caffeine and alcohol - Consuming caffeine too late in the day can disrupt sleep, as can drinking alcohol right before bed. Caffeine and alcohol can fragment sleep cycles. Exercise and diet - Daily exercise helps relieve stress and improves sleep quality. However, intense workouts close to bedtime can be too energizing. Pay attention to nutrition as well - an early, balanced dinner with complex carbs and protein helps you sleep better. If you consistently have trouble sleeping, it may be worthwhile to have your hormone levels evaluated. Imbalanced hormones like cortisol, melatonin or estrogen can certainly disrupt sleep. The specialists at New Beginnings HRT Clinic offer cutting-edge lab testing and personalized treatment plans to help patients optimize their hormonal health and in turn, their sleep quality. In summary, being intentional about good sleep hygiene can make a big difference in how rested you feel. Focus on keeping a regular routine, making sure your sleep environment is truly restful, and adopting habits that help you unwind and let go of the day's stresses. If you continue facing sleep challenges, explore whether underlying factors like hormonal imbalances may be at play, and seek help from experts like those at New Beginnings HRT Clinic. Consistently good sleep is vital for health and wellbeing!