You may have heard your doctor, therapist, or perhaps media discussing the importance of sleep hygiene. However, what exactly is sleep hygiene? We tend to correlate the word ‘hygiene’ with the action of maintaining cleanliness, in terms of your physical care. Sleep hygiene is where you create an environment that supports a full night of sleep in order to maintain health both physically and mentally. Practicing good sleep hygiene has been linked to decreased levels of stress and anxiety, increased productivity, and an overall better quality of life.

In the article “Mental Health and Sleep,” the author, Eric Suni, discusses just how significant sleep can be for our mental health. During the different sleep stages, the brain activity fluctuates, increasing during REM (rapid eye movement) sleep and decreasing during NREM (non-rapid eye movement). The constant shifts of brain activity play a role in activating different parts of the brain, specifically the areas that promote learning, memory, and thinking. Sufficient amount of sleep, especially during REM, allows the brain to process information and emotions. However when the sleep is insufficient, the necessary process is neglected, which can prevent the consolidation of positive emotional content. According to Suni, this lack of positive emotional content can have a negative effect on your mental health and increase the risks of suicidal ideation or behavior.

In order to prevent mental and physical health risks, it is important to implement sleep hygiene in your daily routine. Let’s discuss the steps that can be taken.:

Set a sleep schedule. Keep in mind how many hours of sleep you believe is necessary for your health and commit to it. The recommended duration of sleep for adults is 7-9 hours, but varies based on age. In order to commit to getting a fixed amount of sleep, make it a priority and calculate when you need to sleep each night in order to maintain it.
Limit Naps. Although naps are helpful for gaining energy, overdoing naps can throw off your sleep schedule. If a nap is still necessary, try napping for only 30 minutes and incorporating it in the early afternoon.
Set a nightly routine. Avoid using technology that emits blue light, such as your mobile devices and tablets, 30-60 minutes before you sleep. Blue light can mimic daylight and suppress your body from releasing melatonin, the hormone that controls the sleep-wake cycle. Before you sleep, allot 30 minutes of wind-down time. During the wind-down time. you can dim your lights and relax using methods of your enjoyment. Such methods can include but are not limited to, light reading from a paper book or a non-backlit device, stretching, listening to slow music, and more.
Engage in healthy daily habits. The habits of sleep hygiene do not start and stop before you sleep. It is important to engage in a healthy lifestyle even throughout the day so that you can make the process of sleeping easier for you. Make sure to get sunlight exposure. Even if it's just for a few minutes, it will help your sleep-wake cycle significantly. Avoid nicotine, alcohol, and caffeine, especially in the evening, as it can disrupt your sleep. Dining late can also affect your sleep onset because of the energy needed for digestion. Therefore, it is recommended to either consume a light snack or consume a balanced and full meal during an appropriate time. Incorporating regular exercise can also help get to sleep easier.
Create a comfortable sleep environment. Sleeping in a bed that is comfortable can improve your sleep quality. Choose sheets and bedding that match your preferences as well as a bedroom temperature. Keeping your room clean has also been shown to contribute to better sleep quality.

By practicing good sleep hygiene, not only can you improve your quality of sleep, you can also improve your overall quality of life. It can decrease mental illness and prevent physical health risks. Although it may be intimidating to incorporate all the steps into your daily life, you can always take it one step at a time. It is never too late to start practicing sleep hygiene, and maybe you can even start now!

Reference:

Suni, Eric. “What Is Sleep Hygiene?” Sleep Foundation, OneCare Media, 29 Sept. 2022, https://www.sleepfoundation.org/sleep-hygiene.