Importance of Sleep Hygiene

Improved Care
Oct 19, 2024
2 min read

Hello! This blog post will provide information about what sleep hygiene is, what factors impact it, how common proper sleep hygiene is among adults, and the impact of proper sleep hygiene on one’s daily performance.

What is sleep hygiene?

Sleep hygiene involves practices that support better sleep, like maintaining a consistent bedtime, optimizing the sleep environment, reducing screen use before sleep, and steering clear of caffeine in the evening.

How common is proper sleep hygiene among adults?

Maintaining proper sleep hygiene is not very common, as many individuals find it challenging to consistently practice good sleep habits. Although more people are becoming aware of the importance of sleep hygiene, a large number still report difficulties with maintaining restful and consistent sleep. Recent studies have showed that approximately less than 45% of adults have proper sleep hygiene and sleep habits.

What factors impact sleep hygiene?

Screen Time

Using electronic devices like smartphones, tablets, or computers before bed can negatively affect sleep quality. These devices emit blue light, which hampers the production of melatonin, the hormone that regulates sleep. Cutting down on screen time at least an hour before bed can help your body get ready for sleep.

2. Diet

What one consumes on a daily basis can impact their ability to fall asleep. Eating large meals or spicy foods close to bedtime can cause discomfort, indigestion, or acid reflux, causing a disturbance during sleep. Additionally, caffeine in coffee, tea, soda, and chocolate act as a stimulant and can keep one awake if consumed late in the day. It's best to limit caffeine intake in the hours before bedtime.

3. Substance Use

The consumption of alcohol, nicotine, or recreational drugs can have a negative impact on sleep hygiene. These substances disrupt the sleep cycle and lead to fragmented, lower-quality rest and disrupt the body’s natural sleep patterns. These factors, when not managed well, can compromise sleep hygiene, leading to difficulties falling asleep, staying asleep, or achieving restful, quality sleep.

How does proper sleep hygiene impact daily performance?

Proper sleep hygiene plays a crucial role in enhancing daily performance across various aspects of life. Quality sleep boosts cognitive functions such as attention, memory, and decision-making, leading to improved learning and problem-solving abilities. It also supports emotional well-being by helping regulate mood and reduce irritability. Additionally, restorative sleep is vital for physical health, promoting immune function and recovery, which in turn lowers the risk of chronic illnesses that can hinder daily activities. A well-rested person tends to be more productive, completing tasks efficiently and meeting deadlines with greater ease. Good sleep also fosters better social interactions, as adequate rest improves mood and interpersonal skills, allowing for more positive engagement with others. Furthermore, sufficient sleep is essential for maintaining safety in activities that require alertness, reducing the risk of accidents.