{"id":2294,"date":"2023-06-13T08:00:29","date_gmt":"2023-06-13T08:00:29","guid":{"rendered":"https:\/\/restoreintegrativemedical.com\/?p=2294"},"modified":"2026-07-21T07:13:25","modified_gmt":"2026-07-21T07:13:25","slug":"healthy-sleep-habits","status":"publish","type":"post","link":"https:\/\/restoreintegrativemedical.com\/healthy-sleep-habits\/","title":{"rendered":"Healthy Sleep Habits"},"content":{"rendered":"<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-2295 size-large\" src=\"https:\/\/restoreintegrativemedical.com\/wp-content\/uploads\/2023\/06\/bruce-mars-wBuPCQiweuA-unsplash-1024x809.jpg\" alt=\"\" width=\"800\" height=\"632\" srcset=\"https:\/\/restoreintegrativemedical.com\/wp-content\/uploads\/2023\/06\/bruce-mars-wBuPCQiweuA-unsplash-1024x809.jpg 1024w, https:\/\/restoreintegrativemedical.com\/wp-content\/uploads\/2023\/06\/bruce-mars-wBuPCQiweuA-unsplash-300x237.jpg 300w, https:\/\/restoreintegrativemedical.com\/wp-content\/uploads\/2023\/06\/bruce-mars-wBuPCQiweuA-unsplash-768x607.jpg 768w, https:\/\/restoreintegrativemedical.com\/wp-content\/uploads\/2023\/06\/bruce-mars-wBuPCQiweuA-unsplash-1536x1214.jpg 1536w, https:\/\/restoreintegrativemedical.com\/wp-content\/uploads\/2023\/06\/bruce-mars-wBuPCQiweuA-unsplash-2048x1618.jpg 2048w, https:\/\/restoreintegrativemedical.com\/wp-content\/uploads\/2023\/06\/bruce-mars-wBuPCQiweuA-unsplash-600x474.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><em>Written by Vera Coetsee, Health and Nutrition Coach<\/em><\/p>\n<p><em>13 June 2023<\/em><\/p>\n<p><span style=\"font-weight: 400;\">Most of us have had a bad night\u2019s sleep, and know how this can affect our mood the following day. It can leave us feeling tired, irritable, and even lead to food cravings. More research is proving the importance of <a href=\"https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-determine-poor-quality-sleep\">good quality sleep<\/a> and how this can affect our overall health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, how we spend our time before we go to bed at night can have a major impact on the quality of our sleep, and affect our mood, energy levels, and productivity the next day. Sleep hygiene refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have difficulty sleeping or want to improve your sleep, try incorporating these tips to help you get a good night\u2019s rest:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Keep a consistent sleep schedule. Get up and go to bed at the same time every day.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Go to bed before 11pm and ensure a 8 hours night sleep.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Avoid alcohol and caffeine before bed time.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">If you are struggling to fall asleep, get out of bed and try a quiet activity without bright light exposure (no technology).<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Create a calming night time routine which includes relaxing activities such as reading, meditation or taking a bath, and no technology.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Ensure your bedroom is dark (invest in good curtains), quiet, well-ventilated and at a cool temperature.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Limit exposure to bright lights before bed time. You can try using blue light blocking glasses to limit the exposure to bright lights at night.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Turn off your phone, computer and television at least an hour before bedtime.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Don\u2019t eat right before bedtime. If food is required, eat a small protein rich snack at least an hour before going to bed.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Avoid cardio exercise late at night.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Avoid too much liquid before bedtime so that you don\u2019t have to go to the bathroom throughout the night.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Don\u2019t consistently look at your clock since this can cause even more anxiety.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Get sun exposure every day since natural light helps maintain a healthy sleep-wake cycle.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">If you need support with your sleep, we offer a range of holistic therapies that can help you to improve your sleep quality. <a href=\"https:\/\/restoreintegrativemedical.com\/contact-booking\/\">Make an appointment at our clinic here.<\/a><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Sources:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alward RR. Sleep hygiene tips. Nurs Spectr (Wash D C). 1995 Apr 3;5(7):12. PMID: 7742938. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7742938\/\"><span style=\"font-weight: 400;\">https:\/\/pubmed.ncbi.nlm.nih.gov\/7742938\/<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Gina M. Mason, Sanna Lokhandwala, Tracy Riggins, Rebecca M.C. Spencer, Sleep and human cognitive development, Sleep Medicine Reviews, Volume 57, 2021, 101472, ISSN 1087-0792, <\/span><a href=\"https:\/\/doi.org\/10.1016\/j.smrv.2021.101472\"><span style=\"font-weight: 400;\">https:\/\/doi.org\/10.1016\/j.smrv.2021.101472<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Most of us have had a bad night\u2019s sleep, and know how this can affect our mood the following day. It can leave us feeling tired, irritable&#8230;.<\/p>\n","protected":false},"author":1,"featured_media":2295,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[21,70],"tags":[],"class_list":["post-2294","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all","category-sleep"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v28.1) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Healthy Sleep Habits | Restore Medical Clinic Hong Kong<\/title>\n<meta name=\"description\" content=\"Learn healthy sleep habits with expert guidance from Restore Integrative Medical Clinic to improve sleep quality, energy and wellbeing in Hong Kong naturally.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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