What is Sleep Hygiene?

Sleep plays an important role in your overall health by supporting brain function, concentration, immunity, physical health, and more. Sara Teixeira, DNP, NP-C, Sleep Conditions Provider, Northern Nevada Medical Group, explains the importance of sleep hygiene habits and creating and maintaining a healthy sleep routine.

What is sleep hygiene?

Sleep hygiene refers to habits you do to prepare your body and mind for sleep and to improve the quality of sleep you have. The practice includes a set of routines, including a sleep schedule, creation of a comfortable sleep environment, and the avoidance of certain sleep disruptors.

Why is it important to maintain a sleep schedule?

Establishing a routine is especially important if you struggle with falling asleep and staying asleep. Maintaining a sleep schedule will help your body to naturally wake up and get tired at the predetermined times, which makes it easier for you to sleep.

Ensuring that you are getting enough quality sleep helps to improve your ability to heal and recover, and reduces the risk of certain conditions developing, including those related to mental health, neurological disorders, breathing disorders, and more.

What are the top three habits for sleep hygiene?

The number one habit for sleep hygiene is establishing a bedtime. Having a consistent bedtime will help your body synchronize itself and produce melatonin, a hormone that regulates your sleep cycle, during optimal times to ensure you are able to fall asleep at that time.

Avoiding screens at night is another important habit for good sleep as screens emit blue light, which can impede on your body’s ability to produce melatonin. It is recommended to avoid using your phone, tablet and TVs an hour before bedtime. Blue light-blocking glasses are also something to consider wearing if you spend a lot of time in front of a computer screen.

Finally, avoid drinking caffeine and alcohol for an hour before bedtime. Caffeine is a stimulant that can make it harder to fall asleep. Alcohol negatively impacts the quality of sleep as it reduces the amount of time you are in REM sleep, which is the deepest level of sleep.