Table of ContentsView AllTable of ContentsImpact of Sleep HygieneHow to Practice Sleep Hygiene

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Table of Contents

Impact of Sleep Hygiene

How to Practice Sleep Hygiene

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Sleep hygiene is the term used to describehealthy sleep habits or behaviorsyou can practice that may help improve your ability to fall asleep and remain asleep through the night.Establishing and practicing good sleep hygiene throughout the day impacts both the quality and quantity of sleep you get each night. It also plays a significant role in your physical and mental health. Smart sleep habits that mayimprove your sleep hygieneinclude:

How Your Chronotype Affects Your Quality of Sleep

It’s not uncommon to have ups and downs in your sleep hygiene. But as long as you’re following healthy habits andgetting quality sleep, the occasional late night or interrupted sleep pattern is normal. That said, it becomes a concern when poor sleep impacts your daily routine and overall health—especially considering that more than one-third of American adults are not getting the recommended amount of sleep on a regular basis.

Short and Long-Term Consequences of Poor Sleep

In healthy adults, short-term consequences of sleep disruption include increased stress, reduced quality of life, emotional distress, mood disorders, and cognitive, memory, and performance deficits.

When sleep disruption becomes a long-term problem, healthy adults could face an increase in hypertension, cardiovascular disease, dyslipidemia, weight-related issues, type 2 diabetes mellitus, and gastrointestinal disorders, among others.

Mental health conditions such asdepressionand anxiety, are linked to sleep disturbances, according to one study. The two often go hand-in-hand.

Sleep disturbances can happen as a result of mental health problems. But new evidence suggests that the causal relationship can also go the other way with sleep problems contributing to new and existing mental health conditions.

Even everydaystresscan do a number on your sleep routine and overall health. That’s because sleep and stress appear to have a causal relationship. According to the American Psychological Association’s Stress in America 2020 Survey, general stress levels are significantly above average.

Because of the adverse physical and mental health consequences associated with disrupted sleep, it’s important to address any underlying health issues that could be causing sleep disturbances and work with your doctor on how to develop a sleep hygiene protocol.

Could You Be Dealing With a Sleep Disorder?

Try our fast and freesleep quizto help you determine whether or not some of your sleep issues could potentially be connected to a sleep disorder:

The path to better sleep starts with small changes to lifestyle habits. Establishing routines, getting regular exercise, creating a healthy sleep environment, and changing dietary habits, can positively impact the quality of your sleep. Here are some tips to practice healthy sleep hygiene.

Adults need at least 7 hours of sleep each night, with older adults over 60 needing between 7 and 9 hours each night.If possible, try to limit or avoid daytime naps if you are experiencing trouble falling asleep.

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Establish a Nightly Routine

Establishing a nightly routine that includes something you enjoy can help you relax and get ready for bed. Whether it’s reading a book, taking a bath,meditating, practicing restorative yoga, stretching, listening to soothing music, or journaling, activities that help calm your body and mind allow you to transition from wakefulness to sleep.

The Best Sleep Apps to Help You Get Some Shut-Eye, Tried and Tested

Create a Good Sleep Environment

An optimal sleep environment can help you fall asleep easier. Ideally, this environment should be free of electronics, kept at a comfortable temperature, and dark enough to fall asleep.

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Incorporate Physical Activity Into Your Daily Routine

Engaging in regular physical activity can improve sleep quantity and quality.And if you are an evening exerciser, there’s no need to shift your activity to the morning hours. Research indicates that moderate-intensity exercise performed within 60 to 90 minutes of your bedtime should not affect your ability to sleep.

However, you might notice sleep disturbances if you engage in vigorous activity ending 60 or more minutes before bed. So, save the hardcore workouts for earlier in the day and stick to moderate-intensity activities like yoga, walking, and low-impact swimming before bed.

Pay Attention to Food and Drink Before Bed

Optimal sleep begins with a stomach that is not too full or too empty. Ideally, avoid large meals before bed, especially ones that are high in fat since they have been associated with sleep disorders.

Limit Caffeine Intake

Consuming this stimulant too close to when you want to drift off to sleep can really make it hard to fall asleep. If you regularly drinkcaffeinated beverageslike coffee, tea, or soda, aim to finish them earlier in the day rather than during the evening hours. Caffeine consumed six hours before bedtime can disrupt sleep.

Seek Professional Help

Making an appointment with your doctor to discuss sleep-related problems can help you determine if you have any underlying conditions contributing to sleep disturbances. It also gives you an opportunity to develop a sleep hygiene plan that works for you.

They may refer you for a sleep study to determine if you have any sleep-related disorders such as obstructive sleep apnea, central sleep apnea, insomnia, hypersomnia, or REM sleep behavior disorder.

If you are dealing with mental health issues that are impacting your sleep, consider talking with a psychologist, therapist, psychiatrist, or anothermental health expert. They can help determine if symptoms related to depression, anxiety, grief, or any other mental health issue are contributing to poor sleep hygiene habits.

11 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Academy of Sleep Medicine.Healthy Sleep Habits.Centers for Disease Control and Prevention.1 in 3 adults don’t get enough sleep.Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864Scott AJ, Webb TL, Rowse G.Does improving sleep lead to better mental health?. A protocol for a meta-analytic review of randomised controlled trials.BMJ Open. 2017;7(9):e016873. doi:10.1136/bmjopen-2017-016873America Psychological Association.Stress in America 2020.Centers for Disease Control and Prevention.How Much Sleep Do I Need?.National Sleep Foundation.The Best Temperature For Sleep.Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Interrelationship between sleep and exercise: a systematic review.Advances in Preventive Medicine. 2017;2017:1-14. doi:10.1155/2017/1364387Stutz J, Eiholzer R, Spengler CM.Effects of evening exercise on sleep in healthy participants: a systematic review and meta-analysis.Sports Med. 2019;49(2):269-287St-Onge M-P, Mikic A, Pietrolungo CE.Effects of diet on sleep quality.Advances in Nutrition. 2016;7(5):938-949. doi:10.3945/an.116.012336Drake C, Roehrs T, Shambroom J, Roth T.Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed.Journal of Clinical Sleep Medicine. 09(11):1195-1200. doi:10.5664/jcsm.3170

11 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Academy of Sleep Medicine.Healthy Sleep Habits.Centers for Disease Control and Prevention.1 in 3 adults don’t get enough sleep.Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864Scott AJ, Webb TL, Rowse G.Does improving sleep lead to better mental health?. A protocol for a meta-analytic review of randomised controlled trials.BMJ Open. 2017;7(9):e016873. doi:10.1136/bmjopen-2017-016873America Psychological Association.Stress in America 2020.Centers for Disease Control and Prevention.How Much Sleep Do I Need?.National Sleep Foundation.The Best Temperature For Sleep.Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Interrelationship between sleep and exercise: a systematic review.Advances in Preventive Medicine. 2017;2017:1-14. doi:10.1155/2017/1364387Stutz J, Eiholzer R, Spengler CM.Effects of evening exercise on sleep in healthy participants: a systematic review and meta-analysis.Sports Med. 2019;49(2):269-287St-Onge M-P, Mikic A, Pietrolungo CE.Effects of diet on sleep quality.Advances in Nutrition. 2016;7(5):938-949. doi:10.3945/an.116.012336Drake C, Roehrs T, Shambroom J, Roth T.Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed.Journal of Clinical Sleep Medicine. 09(11):1195-1200. doi:10.5664/jcsm.3170

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

American Academy of Sleep Medicine.Healthy Sleep Habits.Centers for Disease Control and Prevention.1 in 3 adults don’t get enough sleep.Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864Scott AJ, Webb TL, Rowse G.Does improving sleep lead to better mental health?. A protocol for a meta-analytic review of randomised controlled trials.BMJ Open. 2017;7(9):e016873. doi:10.1136/bmjopen-2017-016873America Psychological Association.Stress in America 2020.Centers for Disease Control and Prevention.How Much Sleep Do I Need?.National Sleep Foundation.The Best Temperature For Sleep.Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Interrelationship between sleep and exercise: a systematic review.Advances in Preventive Medicine. 2017;2017:1-14. doi:10.1155/2017/1364387Stutz J, Eiholzer R, Spengler CM.Effects of evening exercise on sleep in healthy participants: a systematic review and meta-analysis.Sports Med. 2019;49(2):269-287St-Onge M-P, Mikic A, Pietrolungo CE.Effects of diet on sleep quality.Advances in Nutrition. 2016;7(5):938-949. doi:10.3945/an.116.012336Drake C, Roehrs T, Shambroom J, Roth T.Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed.Journal of Clinical Sleep Medicine. 09(11):1195-1200. doi:10.5664/jcsm.3170

American Academy of Sleep Medicine.Healthy Sleep Habits.

Centers for Disease Control and Prevention.1 in 3 adults don’t get enough sleep.

Medic G, Wille M, Hemels ME.Short- and long-term health consequences of sleep disruption.Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864

Scott AJ, Webb TL, Rowse G.Does improving sleep lead to better mental health?. A protocol for a meta-analytic review of randomised controlled trials.BMJ Open. 2017;7(9):e016873. doi:10.1136/bmjopen-2017-016873

America Psychological Association.Stress in America 2020.

Centers for Disease Control and Prevention.How Much Sleep Do I Need?.

National Sleep Foundation.The Best Temperature For Sleep.

Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Interrelationship between sleep and exercise: a systematic review.Advances in Preventive Medicine. 2017;2017:1-14. doi:10.1155/2017/1364387

Stutz J, Eiholzer R, Spengler CM.Effects of evening exercise on sleep in healthy participants: a systematic review and meta-analysis.Sports Med. 2019;49(2):269-287

St-Onge M-P, Mikic A, Pietrolungo CE.Effects of diet on sleep quality.Advances in Nutrition. 2016;7(5):938-949. doi:10.3945/an.116.012336

Drake C, Roehrs T, Shambroom J, Roth T.Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed.Journal of Clinical Sleep Medicine. 09(11):1195-1200. doi:10.5664/jcsm.3170

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