Medically reviewed by
Dacelin St Martin, MD
Triple board-certified in Sleep Medicine,
Internal Medicine, and Pediatrics.
10 Sleep Hygiene Tactics | 10 Behaviors that Disrupt Sleep | Conclusion
Overview
Sleep is vital to our well-being, contributing to physical health, mental clarity, and emotional balance. However, many individuals struggle with obtaining restful sleep due to various factors, including poor sleep hygiene and disruptive behaviors.[1]
This blog will explore ten effective sleep hygiene tactics that promote better sleep and identify ten behaviors that can hinder a good night’s rest.
10 Sleep Hygiene Tactics
1) Establish a Consistent Sleep Schedule: Set a regular bedtime and wake-up time, even on weekends, to regulate your internal body clock.[2]
2) Create a Sleep-Friendly Environment: Make your bedroom a comfortable and tranquil space. Ensure the room is dark, quiet, and kept at a cool temperature.[10]
3) Avoid Stimulants Before Bed: Minimize consumption of caffeine, nicotine, and alcohol, as they can interfere with the quality of your sleep.[5]
4) Create a Bedtime Routine: Engage in relaxing activities before bed, such as reading a book, taking a warm bath, or practicing deep breathing exercises. A routine signals to your body that it’s time to wind down.[3]
5) Limit Exposure to Blue Light: Avoid electronic devices like smartphones, tablets, and laptops before bedtime, as the blue light emitted can suppress melatonin production, making it harder to fall asleep.[5,8]
6) Exercise Regularly: Engage in physical activity during the day, but avoid intense aerobic workouts close to bedtime. Regular exercise promotes better sleep quality.[5,9]
7) Optimize Your Sleep Environment: Invest in a supportive mattress, comfortable pillows, and breathable bedding to enhance your comfort.[11]
8) Maintain a Relaxing Sleep Routine: Use meditation, yoga, or guided imagery to calm your mind and body before sleep.[5]
9) Avoid Heavy Meals Before Bed: Finish eating at least two hours before bedtime to prevent discomfort and acid reflux, which can disrupt sleep.[12]
10) Manage Stress Levels: Practice stress management techniques such as journaling, talking to a supportive friend or therapist, or engaging in hobbies that help you unwind. Unresolved stress can significantly impact your ability to fall and stay asleep.[4]
10 Behaviors that Disrupt Sleep
1) Irregular Sleep Schedule: Frequently changing your bedtime and wake-up time confuses your body’s internal clock, leading to difficulties falling asleep.[7]
2) Excessive Napping: Long daytime naps or napping close to bedtime can interfere with your ability to sleep at night.[4]
3) Consumption of Stimulants: Drinking caffeinated beverages like coffee or energy drinks close to bedtime can make it difficult to fall asleep.[4]
4) Alcohol Consumption: While alcohol may make you feel drowsy initially, it disrupts the later stages of sleep and can lead to fragmented and poor-quality sleep.[4]
5) Smoking: Nicotine is a stimulant that can interfere with sleep, making it harder to fall and stay asleep throughout the night.[6]
6) Excessive Screen Time: Engaging in activities that involve screens (e.g., watching TV or using smartphones) before bed can suppress melatonin production and delay sleep onset.[5,8]
7) Lack of Physical Activity: Sedentary lifestyles can contribute to poor sleep quality. Regular exercise promotes better sleep patterns.[5,9]
8) Cluttered Sleep Environment: A messy bedroom with excessive clutter can create a stressful environment that hampers relaxation and disrupts sleep.[9,10]
9) Heavy Meals and Late-Night Snacking: Consuming heavy or spicy meals close to bedtime can cause discomfort and indigestion, disrupting sleep.[5]
10) Excessive Worry and Stress: Racing thoughts and unresolved stress can keep your mind active at night, making it difficult to fall asleep and stay asleep.[4]
Conclusion
By adopting healthy sleep hygiene tactics and avoiding behaviors that disrupt sleep, you can significantly improve the quality and duration of your sleep. Prioritize good sleep habits to enhance overall well-being, productivity, and happiness.
Remember, consistently following these sleep-promoting strategies will help you achieve restful nights and wake up refreshed and rejuvenated.
References:
- Manni, R. et al. (2003). Poor sleep in adolescents: A study of 869 17‐year‐old Italian secondary school students.Journal of Sleep Research. 6(1).pp 44-49.https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1365-2869.1997.00025.x
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Brown, F.C., Buboltz, W.B. & Soper, B. (2010). Relationship of sleep hygiene awareness, sleep hygiene practices and sleep quality in university students. Behavioral Medicine. 28(1).pp 33-38.https://doi.org/10.1080/08964280209596396
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Refinetti, R. & Menaker, M. (1992). The circadian rhythm of body temperature. Science Direct. 51(3):pp 613-637. https://doi.org/10.1016/0031-9384(92)90188-8
- Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep medicine reviews, 22, 23–36. https://doi.org/10.1016/j.smrv.2014.10.001
- Baranwal, N., Yu, P. K., & Siegel, N. S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in cardiovascular diseases, 77, 59–69. https://doi.org/10.1016/j.pcad.2023.02.005
- PhD, A. N., Rhee, J. U., Haynes, P., Chakravorty, S., Patterson, F., Killgore, W. D. S., Gallagher, R. A., Hale, L., Branas, C., Carrazco, N., Alfonso-Miller, P., Gehrels, J. A., & Grandner, M. A. (2021). Smoke at night and sleep worse? The associations between cigarette smoking with insomnia severity and sleep duration. Sleep health, 7(2), 177–182. https://doi.org/10.1016/j.sleh.2020.10.006
- Kang, J. H., & Chen, S. C. (2009). Effects of an irregular bedtime schedule on sleep quality, daytime sleepiness, and fatigue among university students in Taiwan. BMC public health, 9, 248. https://doi.org/10.1186/1471-2458-9-248
- Silvani, M. I., Werder, R., & Perret, C. (2022). The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in physiology, 13, 943108. https://doi.org/10.3389/fphys.2022.943108
- Zhu, X., Gao, M., Cheng, X., & Zhao, W. (2023). Sleep – the guarantee of health! Does the environmental perception characteristics of urban residential areas affect residents’ sleep quality?. Frontiers in public health, 10, 1017790. https://doi.org/10.3389/fpubh.2022.1017790
- Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of physiological anthropology, 31(1), 14. https://doi.org/10.1186/1880-6805-31-14
- Radwan, A., Fess, P., James, D., Murphy, J., Myers, J., Rooney, M., Taylor, J., & Torii, A. (2015). Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; systematic review of controlled trials. Sleep health, 1(4), 257–267. https://doi.org/10.1016/j.sleh.2015.08.001
- Liu, J., Ghastine, L., Um, P., Rovit, E., & Wu, T. (2021). Environmental exposures and sleep outcomes: A review of evidence, potential mechanisms, and implications. Environmental research, 196, 110406. https://doi.org/10.1016/j.envres.2020.110406
