Sleep Hygiene

Definition

Sleep hygiene refers to a variety of practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.

Scientific / Technical Definition

Sleep hygiene encompasses a set of behavioral and environmental recommendations that are intended to promote better-quality sleep and protect circadian rhythm health. It includes guidelines on how to create a conducive sleeping environment and instill good daily routines to optimize restful sleep.

Benefits

• Improved sleep quality
• Increased daytime alertness
• Enhanced mood
• Better concentration and cognitive function
• Reduced risk of sleep disorders

Examples

• Maintaining a consistent sleep schedule
• Creating a comfortable sleep environment (e.g., comfortable mattress and pillow, moderate room temperature)
• Limiting exposure to screens before bedtime
• Avoiding caffeine and heavy meals before sleep
• Engaging in relaxing activities before bed, such as reading or taking a warm bath

Additional Information

• Importance: Good sleep hygiene is crucial for maintaining overall health and well-being, as it supports the body's physical and mental restoration processes and helps regulate the body's internal clock.

Related Terms

• Circadian Rhythm
• Insomnia
• REM Sleep
• Sleep Apnea

References

• The Role of Sleep Hygiene in Promoting Public Health: A Review on Sleep Health and Its Determinants
• Healthy Sleep Habits: How Many Hours Does It Take to Really Rest?