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Sleep Hygiene: The Do’s and Don’ts to Maximize Your Rest

In Pelvic Floor Physical Therapy by Stephanie PrendergastLeave a Comment

By Stephanie A. Prendergast, MPT, Cofounder, PHRC Los Angeles


Getting enough restful sleep is paramount for a healthy body. The benefits are too many to name here. It can be a challenge to get a good night’s rest for many people. Here are some basic tips to improve the quality of your sleep!


  • Stay away from screens before bedtime.
  • Keep the lights low in your bedroom and bathroom as you prepare for bed.
  • Be sure to keep the temperature in your bedroom not too hot or too cold.
  • For less interrupted sleep, keep your fur babies in their own beds on the floor.
  • Try to stay away from drinks & snacks right before bed.


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Who knew getting a good night’s sleep could be so difficult?! Here are a few more suggestions:


  • We know practicing mindfulness is helpful in mitigating pain and anxiety, but it can also help to calm our nervous systems & prepare us for a restful sleep.
  • Be mindful of what you drink before bedtime. Best to stay away from alcohol & caffeine.
  • If you prefer to exercise in the late evening, be sure to give yourself plenty of time to wind down afterward in preparation for sleep.
  • Some folks find soothing music or a white noise machine helpful to drown out city sounds to fall asleep easier.


Are you unable to come see us in person in the Bay Area, Southern California or New England?  We offer virtual physical therapy appointments too!

Virtual sessions are available with PHRC pelvic floor physical therapists via our video platform, Zoom, or via phone. For more information and to schedule, please visit our digital healthcare page.

In addition to virtual consultation with our physical therapists, we also offer integrative health services with Jandra Mueller, DPT, MS. Jandra is a pelvic floor physical therapist who also has her Master’s degree in Integrative Health and Nutrition. She offers services such as hormone testing via the DUTCH test, comprehensive stool testing for gastrointestinal health concerns, and integrative health coaching and meal planning. For more information about her services and to schedule, please visit our Integrative Health website page

Melissa Patrick is a certified yoga instructor and meditation teacher and is also available virtually to help, for more information please visit our therapeutic yoga page

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