Sleep Hygiene Tips

Sleep quality has an enormous impact on health and sense of well-being.

That’s why providers should encourage all patients to adopt good sleep habits
optimize their rest and support their quality of life.

What is Sleep Hygiene?

Sleep hygiene refers to the practice of good habits that promote
restful, restorative sleep. There are a variety of hormon
al and
environmental factors that affect the quality of your sleep.

Learn more about the factors affecting sleep quality
and proper sleep hygiene practices from the educational resources below.

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The Circadian Rhythm

The circadian rhythm is the body’s natural, 24-hour sleep-wake cycle. Hormones and environmental factors can influence this natural cycle. 

Best-selling author and international speaker, Deb Matthew, MD, joined the DUTCH Podcast to talk about the power of the circadian rhythm. In this information-packed episode, she explains how cortisol, DHEA, and melatonin all work together to maintain a healthy sleep and waking cycle. She also gives some advice to help you get your sleep back on track.  

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Cortisol and Stress: How to Recover and Start Strong This Year!

Dr. Debbie Rice covers the nuances of assessing cortisol health and the HPA axis. She answers questions like: Where does cortisol come from? How does it affect inflammation and autoimmunity? How can patients change their lifestyles to improve their stress response? 

The DUTCH Test offers a comprehensive review of HPA axis function, and we want to offer a guide through this webinar on how to best gather information on the stress response, and how this can influence our daily lives. 

Fatigue: The Tip of the Iceberg for Chronic Stress

Fatigue and Chronic Stress

Fatigue is still one of the top 10 patient complaints at primary care visits. During Stress Awareness Month, DUTCH Clinical Consultant Dr. Allison Smith, will present a case-inspired webinar investigating some of the root causes of fatigue and how chronic stress plays a role. 

In this webinar, Dr. Smith will define the 3 main sources of unresolved stress which lead to fatigue by exploring fatigue-related case studies. Providers will gain important tools to build high-yield protocols by reviewing DUTCH Test results and treatment plans to restore patient-perceived health. 

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Sleep Hygiene: Foundational Techniques for Optimal Sleep

Modern life is characterized by sleep-impairing features like artificial lights, long work hours, complex social interactions, sedentary lifestyles, heavy computer use, and high emotional stress. The framework for natural sleep improvement is called “sleep hygiene”. Sleep hygiene is a set of simple behaviors that promote optimal sleep in most people. Each component corrects the behaviors that impair our sleepIncorporating sleep hygiene is the first step to increasing sleep and improving long-term health. 

Circadian Rhythm Overview

Biological rhythms are highly complex processes that affect human health in dynamic fashion. A well-rounded, functional, and holistic approach to patient care acknowledges the need to help individuals identify how their body is responding to and creating biological rhythms that affect overall health. 

Small changes can
significantly improve your sleep. 

You can take baby-steps to improve your sleep hygiene.
Start with establishing a relaxing bedtime routine by dimming the lights
and disconnecting from your phone at least an hour before you fall asleep.
Try meditating and consciously winding down your mind to prepare your body for a long and relaxing night's rest.

To stay up to date on all of the hormone education from the DUTCH Test,
sign up for the DUTCH Digest!