Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the healthy habits and practices that contribute to getting sufficient, high-quality sleep on a regular basis. Good sleep hygiene is essential for maintaining both physical and mental health.

Key Components

There are several key components of sleep hygiene best practices:

• Sleep schedule - Going to bed and waking up at consistent times, even on weekends, helps regulate the body's internal clock for better sleep.


• Bedroom environment - An comfortable, cool, quiet, and dark bedroom sets the stage for better sleep. Remove electronic devices and don't watch TV or movies in bed.


• Pre-bed routine - Establishing a relaxing pre-sleep routine, like taking a warm bath or reading a book, signals to the body it is time to wind down for sleep.


• Healthy lifestyle - Good overall health habits during the day make it easier to fall and stay asleep. Things like regular exercise, a nutrient-rich diet, and stress management help with sleep.


• Avoidance of stimulants - Refraining from stimulants like high-fat foods, alcohol, tobacco and screen time too close to bedtime prevents sleep disruptions.

Following proper sleep hygiene recommendations can greatly improve sleep quality and quantity for both children and adults.

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Why is Sleep Hygiene Important?

Getting enough high-quality sleep is vital for good health and wellbeing. Sleep allows the body and brain to recharge and restore.

Specifically, proper sleep:

• Boosts immune system functioning


• Supports learning and memory formation


• Helps regulate appetite and metabolism


• Reduces systemic inflammation


• Lowers risk for diseases like heart disease, diabetes, and even some cancers

In contrast, poor quality and insufficient sleep sets the stage for negative impacts like:

• Impaired brain functioning and cognitive performance


• Increased accidents and errors


• Mood issues like irritability, anxiety and depression


• Decreased productivity and performance


• Weight gain and impaired disease regulation

Clearly, establishing good sleep hygiene offers profound health benefits both in the short and long-term. Making small adjustments to daily habits and the sleep environment can yield huge rewards in terms of feeling rested and functioning at your best during waking hours.