What is sleep hygiene?

Sleep hygiene refers to practices and habits that are conducive to sleeping well on a regular basis. Rhonda Patrick outlines several key components for maintaining good sleep hygiene:

1. Light Exposure: Exposure to bright light in the morning can help set your circadian rhythm, making it easier to fall asleep at night. At night, avoiding blue light from screens and using dim lights can help preserve melatonin production, essential for sleep 1.

2. Nighttime Routine: Engaging in calming activities such as reading or light stretches before bed without the stimulation from electronic devices or intense emotional interactions can help prepare your body for sleep 1.

3. Sleep Environment: Keeping the bedroom cool and dark, and limiting bed activities to sleep and sex. This helps create a strong mental association between bed and sleep 2 3.

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4. Avoid Stimulants: Limiting intake of stimulants like caffeine, especially later in the day, as they can interfere with the ability to fall asleep 4.

These practices aim to optimize your sleep environment and align your body's internal clock to promote consistent, restful sleep.