Episode Details

Episode Title: Sleep Hygiene
Episode Number: S01 E01

Summer 2023 HEALTH Magazine Article
A publication by the Southwest Utah Public Health Foundation.

Welcome to our very first episode, where we’re diving into the basics of sleep hygiene. Sleep hygiene is all about habits and your environment that help you get better, more restorative sleep.

Start with a consistent sleep schedule—go to bed and wake up at the same time every day, aiming for 7 to 9 hours of sleep. Exercise daily, ideally outdoors in the morning for sunlight, and eat at regular times, avoiding heavy meals, caffeine, or alcohol close to bedtime.

Light exposure matters: Bright light in the morning wakes you up, dim light a couple of hours before bed helps you wind down. Create a relaxing bedtime routine—try reading, meditation, or a warm bath to signal it’s time for sleep.

Limit screens at least an hour before bed. Keep your bedroom cool, comfy, and quiet—or use white noise if it helps. Write down nagging thoughts before bed to clear your mind.

Most importantly, be consistent and patient. Treat your sleep hygiene like personal hygiene—small habits make a big difference.

That’s it for our first episode! Sleep well, and join us next time for more tips on living healthier, starting with the simplest thing we all do every night: sleep.

Magazine: issuu.com/swuhealth/docs/_sleep_2023_pdf 
Resources: swuhealth.gov/sleep

Below is the full transcript for this episode:

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This is an article from the special Sleep
edition of Health Magazine, Winter 2023

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to 24 issue, published by the Southwest
Utah Public Health Foundation.

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Sleep hygiene clean up your bedtime.

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The National Institutes of Health defines
sleep hygiene as a set of behavioral

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and environmental recommendations
intended to promote healthy sleep.

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Many of these practices are common sense.

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Others are supported

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scientifically or are being research
to find out how and why they matter.

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As you review these suggestions,

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are there some
you could easily start today or tonight?

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Try them for a few weeks

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and see if it makes a difference
in the quantity and quality of your sleep.

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Make sure your bedtime is early enough
to get 7 to 9 hours of sleep.

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Go to bed and wake up at the same time
every day.

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Try to be consistent,
even on weekends and vacations.

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Physical activity during the day
promotes better sleep at night,

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even if it's just 30 minutes.

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Exercising outdoors in the morning

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adds sunlight exposure,
which helps regulate circadian rhythms.

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A survey by the National Sleep Foundation
showed that people who spend

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3 to 5 hours a day
outdoors reported the best sleep.

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Have consistent meal times.

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Your appetite and circadian
rhythms are closely linked,

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and sleep can be affected by irregular
or skipped meals and large meals at night.

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