Tips for good sleep hygiene

RAPID CITY, S.D. (KOTA) – Each week we talk with an area professional to learn how we can live healthier lives. This week, Dr. Taylor Kapsch with Creekside Medical Clinic teaches us about the importance of sleep.

Kapsch said sleep is one of the most important, yet often overlooked, aspects of health.

She said sleep is fundamental for our well-being, from the quality of our rest to how it impacts everything from mood to immunity.

Sleep hygiene refers to the daily habits and practices that can help you sleep better at night.

“It’s not just about the time you spend in bed, but also how you prepare your body and mind for restful, restorative sleep. Good sleep hygiene can improve sleep quality, enhance mood, increase productivity and boost physical health,” Kapsch explained.

Kapsch said poor sleep can contribute to a host of issues, including anxiety, depression, weakened immune function and chronic conditions like heart disease.

Kapsch gave 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, helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
Optimize your sleep environment: The right setting can make all the difference between temperature, noise, light and comfort.
Limit screen time before bed: The blue light from phones, tablets and computers can interfere with melatonin production, the hormone that regulates sleep. Try to avoid screens for at least 30 minutes to an hour before bedtime.
Watch what you eat and drink: Avoid heavy meals and caffeine close to bedtime, and be mindful of liquid intake.
Exercise regularly: But not right before bed.
Manage stress and anxiety: Mental health plays a huge role in sleep quality.
Get sunlight exposure during the day: Natural sunlight helps regulate your circadian rhythm, improving your ability to sleep at night.

Kapsch said improving your sleep hygiene isn’t a quick fix. It’s a lifestyle change that requires consistency, but said the benefits are worth it.

“Better sleep means better health, more energy and a brighter outlook on life,” Kapsch said.

Kapsch added if you find yourself still struggling with sleep after improving your sleep hygiene, it might be time to consult with your physician. Chronic insomnia or other sleep disorders may require professional treatment.

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