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Getting enough sleep is essential for good physical and mental health. A good or bad night's sleep can influence the mood and productivity of the day ahead. So how can we make sure to get a good night's sleep? What changes can we make to improve how well we sleep? Sleep hygiene activities can help us get a better night's sleep and manage insomnia symptoms.
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Sign up for freeHaving a restful nights sleep can help you feel less _____.
Sleep hygiene research by Brown et al. (2002) highlights that _____ while trying to fall asleep, a noisy environment, and erratic sleep schedules are the main reasons for poor sleep hygiene and getting low-quality sleep.
Reading a book is a good sleep hygiene activity recommended to help relax before bed. You just need to make sure that what you are reading is _____.
Having a restful nights sleep can help you feel less _____.
Sleep hygiene research by Brown et al. (2002) highlights that _____ while trying to fall asleep, a noisy environment, and erratic sleep schedules are the main reasons for poor sleep hygiene and getting low-quality sleep.
Reading a book is a good sleep hygiene activity recommended to help relax before bed. You just need to make sure that what you are reading is _____.
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Team Sleep Hygiene Teachers
Sleep can affect your health and your day, routine vector created by redgreystock - www.freepik.com
Good sleep hygiene is vital for getting a good night's sleep, especially for those trying to manage a sleep disorder such as insomnia. Sleep hygiene can be defined as:
Sleep hygiene is the effect bedroom environments, and daily habits have on how well we can fall and stay asleep.
Good sleep hygiene comprises a comfortable sleep environment and healthy daily routines. Poor sleep hygiene can result from bad sleep environments and unhealthy daily routines. There are general tips for creating an ideal sleep environment and living a healthy lifestyle. However, an ideal sleep environment and daily habits can differ depending on personal preferences. What works best for one person may not work well for someone else.
An example of poor sleep hygiene can be:
Clark struggles to fall asleep. He often tosses and turns for a few hours, worrying about not sleeping, before he eventually goes to sleep. Then, he often wakes up in the middle of the night and uses his phone before feeling tired enough to fall asleep again.
On weekdays, he wakes up early in the morning when his alarm goes off and suffers from feeling sleepy during the day. On weekends he sleeps in until the afternoon. This often occurs, so the amount of good quality sleep he gets is inconsistent.
On the other hand, an example of good sleep hygiene involves:
Laura goes to bed at around the same time every night. She reads a book chapter before bed, not watching TV or using her phone or computer before trying to sleep. Laura has a weekday morning alarm and naturally wakes up at a similar time on weekends.
She only drinks coffee in the morning and doesn't eat much food or drink alcohol right before bed. A regular exercise routine and some relaxation techniques help her feel calm in the evening; she has a restful night's sleep.
Consider these two examples; what are the main differences between them? What kind of sleep environment or daily routines make for good and poor sleep hygiene?
Unlike Laura, Clark does not go to sleep or wake up at a similar time every day. Clark also uses his phone during the night and does not have relaxation techniques to help him stop worrying before sleep.
Sleep hygiene research by Brown et al. (2002) highlights that worrying while trying to fall asleep, a noisy environment, and erratic sleep schedules are the main reasons for poor sleep hygiene and low-quality sleep.
Depending on the type of disorder, you can employ various sleep hygiene activities to improve your sleep quality and subsequently treat sleep disorders. For those with insomnia, good sleep hygiene activities can relieve some symptoms.
Some things can improve sleep hygiene and help to get better quality sleep. Good sleep hygiene activities include:
Good sleep hygiene activities can improve sleep quality, bedtime vector created by macrovector - www.freepik.com
Poor mental health can be worsened by nights of sleeping poorly and unhealthy sleep hygiene habits. This could also be true if reversed. Long periods of experiencing symptoms of mental health disorders (such as anxiety or depression) will most likely result in poor sleep hygiene activities and less quality sleep.
Having problems sleeping can negatively impact our energy, memory and relationships, increasing stress and reducing self-esteem. Overall, making everyday life difficult to cope with and mental health worse.
Using healthy sleep hygiene activities can help to improve sleep quality, which in turn can help to improve mental health.
Research by Scott et al. (2021) suggests therapeutic intervention (such as cognitive behavioural therapy for insomnia, CBTi) and relaxation techniques (such as meditation, yoga and acupuncture) are good sleep hygiene activities.
Doing one or more of these activities improves sleep quality and reduces anxiety, depression, stress and psychosis in those with diagnosed mental health disorders.
Some benefits of good sleep hygiene and getting a restful night's sleep include:
Good sleep hygiene can significantly improve quality of life, wake vector created by pch.vector - www.freepik.com
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What is Sleep Hygiene?
Sleep hygiene is the effect that the environment and daily routines can have on sleep quality.
How to improve sleep hygiene?
Individuals can improve sleep hygiene by having a consistent sleep schedule, a comfortable and quiet sleep environment, and relaxation techniques to reduce worrying.
What are good and bad sleep hygiene?
Bad sleep hygiene is characterised by doing activities that negatively impact how well you can fall and stay asleep- for example, eating a lot and drinking alcohol before trying to sleep.
Good sleep hygiene involves activities that help you feel relaxed and comfortable, ready for a restful night's sleep, such as a consistent sleep schedule and using relaxation techniques.
Why is sleep hygiene important?
Good sleep hygiene is important because restful sleep can improve physical and mental health and increase energy and productivity.
How are good sleep hygiene and mental health-related?
Good sleep hygiene and mental health are related because poor sleep quality can make symptoms of mental health disorders worse. Improving sleep hygiene and quality of sleep can help to improve mental health.
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