What is Sleep Hygiene? Best Practices & When to See a Specialist

Written By: Krupa Ann Mathew, MD, MPH – University of NG2ew Haven; Monika Krah, BA, BS – Georgia Southern University; Guilherme Moraes Balbim, PhD – University of British Columbia; Diana Chirinos, PhD – Northwestern University Feinberg School of Medicine; Rina S. Fox, PhD, MPH – University of Arizona College of Nursing

---

Sleep Hygiene: What It Is and What It Isn’t

Sleep is a fundamental biological process essential for overall health and well-being. Poor sleep is related to increased rates of chronic illnesses such as obesity, diabetes, and cardiovascular disease, more car crashes, decreased work-life balance, and worse cognitive functioning. It also impacts mood, with poor sleep linked to increases in negative moods such as anger, sadness, and irritability, decreases in positive moods, and higher rates of depression, suicide, and risk-taking behavior.

What is Sleep Hygiene?

Sleep hygiene refers to practices and habits that can help promote and maintain healthy sleep. In general, sleep hygiene targets behaviors and environmental factors that could interfere with sleep. Some best practices for sleep hygiene include:

• Maintain a Regular Sleep Schedule: Going to bed and waking up around the same time every day, including weekends, can help regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.

• Create a Restful Environment: Your bedroom should be free of distractions and conducive to relaxation. Keep the room dark, quiet, and cool to promote better sleep. Consider using earplugs, blackout curtains, or a white noise machine to minimize disruptive noise and light.

• Limit Exposure to Screens and Excessive Light Before Bed: The blue light emitted by phones, tablets, and computers and overhead bright white light can interfere with your ability to fall asleep by suppressing the production of melatonin, the hormone that regulates sleep initiation. Try to avoid screens before bedtime and dim down the lights in your room to help signal to your body that it’s time to wind down and prepare for sleep. Consider engaging in calming activities such as reading a book, taking a warm bath, or practicing relaxation exercises in darker rooms.

• Be Mindful of Food and Drink: It is important to be mindful of what you consume and when you consume it. Avoid large meals, caffeine, and alcohol close to bedtime, as these can disrupt sleep or make it harder to fall asleep. Instead, opt for lighter snacks and/or caffeine free beverages (e.g., herbal teas) if you need a little something before bed.

• Incorporate Relaxation Techniques: Practices such as meditation, deep breathing, or gentle yoga can help calm your mind and prepare your body for sleep. These relaxation techniques can be particularly beneficial if you tend to feel stressed or anxious before bedtime. Additionally, establishing a calming bedtime routine, such as listening to soothing music, can signal to your body that it’s time to unwind and prepare for sleep.

When Sleep Hygiene Might Not Be the Answer

Although sleep hygiene is important for promoting healthy sleep, it is not the right answer for all sleep problems. In fact, for people who have a significant sleep problem such as chronic insomnia, sleep hygiene by itself is unlikely to help. In many ways, sleep hygiene is like dental hygiene. Brushing and flossing your teeth every day decreases your risk of developing cavities, gum disease, and other related concerns. However, once you have a cavity, brushing and flossing will not be the right tools to treat it.

Sleep hygiene works the same way – these practices are an important part of promoting healthy sleep, but they are not the right tools to treat a sleep disorder. If you have difficulty falling asleep or staying asleep multiple nights per week, you are feeling extremely sleepy during daytime hours, you are frequently experiencing nightmares, or you have any other notable concerns about your sleep, make an appointment with a sleep specialist. Many people are not getting quality sleep regardless of their commitment to sleep hygiene, and – although it is an important health promotion practice – sleep hygiene is not always the answer.

Prioritizing sleep hygiene is like investing in your overall health and well-being. By adopting these practices, you can create a foundation for restful and rejuvenating sleep, leading to improved mood, cognitive function, and physical health. However, it's crucial to recognize that sleep hygiene is not a cure-all for sleep disorders.

If you're struggling with persistent sleep problems, seeking professional help from a sleep specialist is essential to identify any underlying issues and receive appropriate treatment. Remember, quality sleep is a cornerstone of a healthy lifestyle, so don't hesitate to reach out for support if you need it.

---

More Articles

« Back to Healthy Living