The term sleep hygiene refers to a set of practices, habits, and environmental factors that are designed to promote good quality, restful, and uninterrupted sleep. These guidelines target both behaviors and the sleep environment to help individuals fall asleep more easily, stay asleep, and wake up feeling refreshed
. Key elements of sleep hygiene include:
- Maintaining a consistent sleep schedule (going to bed and waking up at the same time every day)
- Creating a comfortable, quiet, and dark sleep environment
- Limiting exposure to screens and bright lights before bedtime
- Avoiding caffeine, alcohol, and large meals close to bedtime
- Engaging in relaxing activities before sleep, such as reading or meditation
- Keeping naps short or avoiding them, especially late in the day
Good sleep hygiene can help regulate your body’s internal clock, improve sleep quality, and support overall health and well-being
. Poor sleep hygiene, on the other hand, can contribute to sleep problems, which are linked to a range of physical and mental health issues
