⾕

Sleep Hygiene

Sleep hygiene refers to habits and environmental factors that promote consistent, restorative sleep. It includes behaviors, routines, and conditions conducive to optimal sleep quality and duration.

Why Sleep Hygiene Matters

Sleep deprivation and poor sleep quality are linked with increased risks of hypertension, diabetes, obesity, depression, and neurodegenerative diseases such as Alzheimer’s (Walker, 2017). For cognition, sleep is essential for memory consolidation, emotional regulation, and clearing neurotoxic waste through the glymphatic system.

Core Components of Good Sleep Hygiene

  1. Consistent Sleep Schedule: Same bedtime/wake time stabilizes circadian rhythms.
  2. Sleep Environment: Cool, dark, quiet; blackout curtains, white noise if needed.
  3. Pre-Sleep Routine: Avoid screens 1–2h before bed; read or meditate instead.
  4. Avoid Stimulants: Limit caffeine, nicotine, and heavy meals before sleep.
  5. Exercise Timing: Work out earlier in the day for better nighttime rest.
  6. Stress Management: Relaxation techniques reduce hyperarousal/insomnia.