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The Importance of Sleep Hygiene


The term “sleep hygiene” refers to a routine of healthy sleep habits that can improve your overall ability to fall and stay asleep. A person’s sleep hygiene can be affected by various factors. A few examples are anxiety, insomnia, travel, stress, pain and external disturbances. And yes, there are many existing professional services that can help alleviate these issues such as acupuncture, but such services may be unattainable at times. There are practices you can try at home to try and improve the quality and quantity of sleep you get each night. Improved sleep hygiene also has the possibility to improve overall memory and mental awareness, boost your immune system, increase energy levels and even help in the repair of sore muscles! We have compiled a list of tips for better sleep, curated from the Centers for Disease Control and Prevention as well as the American Academy of Sleep Medicine. If you think your sleep is being affected by a medical condition, please speak to your health care provider.


  • Go to sleep and wake at the same time each day (yes, even on weekends and holidays!)
  • Make sure your bedroom is quiet, dark, cool and relaxing (the recommended room temperature for sleeping is 18.3 degrees Celsius/65 Fahrenheit).
  • Remove all blue light and electronic devices from the room (smartphones, tablets, televisions etc.)
  • Avoid caffeine and alcohol before bed and try to avoid late-night snacking.
  • Try to avoid frequent daytime naps that last longer than 20-30 minutes at a time. (Research shows that naps any longer than 20-30 minutes can cause “sleep inertia” – this is the groggy, disoriented feeling you sometimes get after a daytime nap).
  • Establish a relaxing nighttime routine that allows you time to unwind.
  • Exercise regularly and maintain healthy eating habits. (If you struggle with this, consider consulting with a Naturopath).
  • Have sleep and intimacy be the only activities to happen in the bedroom. Avoid making your bedroom the home office as this may increase feelings of stress and anxiety when it is time to go to bed. (If you are experiencing stress related sleep issues, consider consulting with a therapist for counseling)
  • Reduce your fluid intake before bed to avoid waking up for a late-night bathroom break

The Registered Massage Therapists and Naturopath at Durand Integrated Health Group would be happy to help you relax and unwind with a massage or acupuncture to help you get a better night’s sleep! Call 289-788-8363 or book online today!



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