Practicing Good Sleep Hygiene: Tips for Promoting Healthy and Restful Sleep

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Mr. Thomas Rayner Psychiatrist | Psychiatry Pleasant Grove, Utah

Dr. Rayner graduated from the University of Utah School of Medicine and completed his residency training in adult psychiatry at the University of Nevada, Reno. He is a member of the American Psychiatric Association and the clinical TMS society. He specializes in the prevention, diagnosis, and treatment of mental disorders,... more

Sleep hygiene refers to a set of behaviors and practices that are aimed at promoting healthy and restful sleep. It involves developing a routine that prepares your mind and body for sleep, creating a comfortable sleep environment, and avoiding habits that can interfere with your sleep. Poor sleep hygiene can lead to sleep deprivation, which can cause a range of health problems, including fatigue, mood changes, and impaired cognitive function. 

The following are some tips for practicing good sleep hygiene: 

  • Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and promotes better sleep quality. 
  • Create a bedtime routine: Develop a relaxing routine before bedtime to signal to your body that it's time to sleep. This can include taking a warm bath, reading a book, or listening to calming music. 
  • Create a comfortable sleep environment: Make sure your bedroom is cool, dark, and quiet. Use blackout curtains or an eye mask to block out light and use earplugs or a white noise machine to block out noise. Make sure your mattress and pillows are comfortable and supportive. 
  • Limit exposure to screens before bedtime: The blue light emitted by electronic devices can interfere with the body's production of melatonin, a hormone that regulates sleep. Avoid using screens for at least an hour before bedtime. 
  • Avoid caffeine and alcohol: Caffeine is a stimulant that can keep you awake, and alcohol can disrupt sleep quality. Avoid consuming these substances close to bedtime. 
  • Exercise regularly: Regular exercise can promote better sleep quality, but avoid exercising close to bedtime, as it can make it harder to fall asleep. 
  • Manage stress: Stress and anxiety can interfere with sleep. Practice relaxation techniques such as deep breathing, meditation, or yoga to help manage stress. 

Research has shown that good sleep hygiene practices can improve sleep quality and duration. In a study published in the Journal of Sleep Research, participants who practiced good sleep hygiene experienced improved sleep quality and felt more rested upon waking than those who did not practice good sleep hygiene. Another study published in the Journal of Clinical Sleep Medicine found that sleep hygiene interventions improved sleep quality and reduced insomnia symptoms in patients with chronic insomnia. 

In conclusion, practicing good sleep hygiene is essential for promoting healthy sleep and preventing sleep deprivation. By following these tips, you can develop healthy sleep habits that can improve your overall health and well-being. 

To learn more about how to treat insomnia, contact Whole Mind and schedule an appointment (www.wholemindtms.com).  

References: 

  1. American Sleep Association. (n.d.). Sleep Hygiene. Retrieved from https://www.sleepassociation.org/about-sleep/sleep-hygiene/ 
  2. Brand, S., Kirov, R., Kalak, N., Gerber, M., Schmidt, N. B., Lemola, S., … Holsboer-Trachsler, E. (2015). Poor sleep quality and compromised vigilance in early adolescence: the impact of alcohol consumption. Journal of Adolescent Health, 56(4), 383-388. 
  3. Ong, J. C., Huang, J. S., & Kuo, T. F. (2014). Improving sleep hygiene behavior using a personalized, feedback-based sleep hygiene mobile app: A randomized controlled trial. Journal of Medical Internet Research, 16(3), e51. 
  4. Taylor, D. J., & Roane, B. M. (2010). Treatment of insomnia in adults and children: a practice-friendly review of research. Journal of Clinical Psychology, 66(11), 1137-1147.