Health
Tips for good sleep hygiene
RAPIDS CITY, S.D. (KOTA) – Every week, we speak with local experts to learn how to live a healthier life. This week, Dr. Taylor Kapsch of Creekside Medical Clinic teaches us about the importance of sleep.
Kapusch said sleep is one of the most important aspects of health, but is often overlooked.
She said sleep is fundamental to our health, from the quality of our rest to its impact on everything from our mood and immunity.
Sleep hygiene refers to daily habits and routines that improve your night's sleep.
“It’s not just how much time you spend in bed, it’s also how you prepare your body and mind for a restful sleep. Good sleep hygiene improves your sleep quality, boosts your mood, boosts your productivity, and improves your physical well-being. and promotes physical health,” Kapusch explained.
Kapusch said sleep deprivation can lead to a number of problems, including anxiety, depression, weakened immune systems and chronic diseases such as heart disease.
Kapusch offered the following tips for better sleep hygiene.
- Create a consistent sleep schedule: Going to bed and waking up at the same time every day, even on weekends, adjusts your body clock and makes it easier to fall asleep and wake up naturally.
- Optimize your sleep environment: The right settings can make a big difference in temperature, noise, light, and comfort.
- Limit screen time before bed: Blue light from phones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates sleep. Avoid looking at screens for at least 30 minutes to an hour before bed.
- Watch what you eat and drink: Avoid heavy meals and caffeine close to bedtime, and watch your fluid intake.
- Exercise regularly. However, don't exercise right before bed.
- Manage stress and anxiety: Mental health plays a big role in the quality of your sleep.
- Expose yourself to sunlight during the day: Natural light regulates your circadian rhythm and improves your ability to sleep at night.
Kapusch said improving sleep hygiene is not a quick fix. The lifestyle change requires consistency, but it's worth it.
“Better sleep means better health, more energy and a brighter outlook on life,” Kapsch said.
Kapusch added that if you find yourself struggling to sleep even after improving your sleep hygiene, it may be time to talk to your doctor. Chronic insomnia and other sleep disorders may require professional treatment.
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