What is sleep hygiene?
Sleep hygiene refers to the habits and practices that support healthy, restorative sleep. Following good sleep hygiene is important for achieving high-quality sleep that leaves you feeling energized and productive throughout the day.
Some key aspects of sleep hygiene include:
- Sleep environment - Your bedroom should be cool, dark, and quiet. Consider blackout curtains, a comfortable mattress, and ensuring phones/TVs are put away.
- Routines - Going to bed and waking up at consistent times reinforces the body's sleep-wake cycle. Having a relaxing pre-bed routine signals it's time for rest.
- Healthy habits - Avoid alcohol, heavy meals, and screen time before bed, as those can interfere with sleep. Getting regular exercise and limiting daytime naps also encourage better nighttime sleep.
Other important sleep hygiene considerations include:
- Managing stress through practices like yoga, meditation, or counseling
- Ensuring your mattress, pillows, and bedding provide comfort and support
- Creating an allergen-free environment if you have respiratory issues
- Avoiding exposure to blue light from phones/devices before bedtime
- Maintaining a regular sleep-wake schedule, even on weekends
Why does sleep hygiene matter?
Good sleep hygiene provides the conditions necessary for high-quality sleep. Without it, problems like insomnia and sleep disturbances can occur.
Over time, poor sleep hygiene can contribute to:
- Daytime fatigue
- Trouble concentrating
- Impaired performance
- Increased errors
- Weakened immune system
Lack of quality sleep is also linked to serious medical conditions like obesity, diabetes, high blood pressure, and depression according to research.
Following healthy sleep habits allows both the body and mind to recharge, keeping you energized and healthy. Making small improvements to your routines can pay big dividends through better sleep!