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Show Notes
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
A full transcript for this episode is available as a (text file) https://tinyurl.com/SleepEp1