Sleep Hygiene Tips and Benefits
Dr. Rakan Alabdul Razzak
Neurologist | PGDip.-Hospital Management | Dip.-Sustainable Management
Optimizing one's sleep Hygiene consists of the following
During the day:
Before Bedtime:
Here are some of the key benefits of a good sleep hygiene:
Following good sleep hygiene practices often results in an improved sleep quality, characterized by deeper, more restful sleep. This leads to feeling more refreshed and alert during the day. Consistently following a bedtime routine in early childhood proves advantageous across various aspects such as sleep onset latency, sleep duration and quality, and the overall improvement of sleep patterns. This practice positively influences the development and well-being of children, affecting their health, emotional and behavioral growth, literacy, interactions with parents, and the overall functioning of the family unit.
Quality sleep is closely linked to better mental health, it can reduce the risk of mental health issues such as depression and anxiety. It has a positive impact on physical health, associated with a stronger immune system, a healthier heart, weight management, and a reduced risk of chronic diseases.
Proper sleep hygiene helps individuals increase daytime alertness, which leads to improved performance in daily tasks, work, and overall productivity, and can lower stress levels and improve one's ability to cope with daily stressors.
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Many studies suggests that a good sleep is crucial for learning and memory consolidation, which allow individuals to enhance their ability to learn, concentrate, and retain information.
It is essential for the regulation of various hormones in the body, which are vital for growth, development, and overall health, and can support emotional & overall well-being as well as better social interactions. It also prompts a healthy lifestyle and a more balanced, fulfilling life.
In essence, practicing good sleep hygiene contributes significantly to both physical and mental health, affecting various aspects of one's life, from daily productivity to long-term health outcomes.
References:
McMahon, William R et al. “The impact of structured sleep schedules prior to an in-laboratory study: Individual differences in sleep and circadian timing.” PloS one vol. 15,8 e0236566. 12 Aug. 2020, doi:10.1371/journal.pone.0236566
Mindell, Jodi A, and Ariel A Williamson. “Benefits of a bedtime routine in young children: Sleep, development, and beyond.” Sleep medicine reviews vol. 40 (2018): 93-108. doi:10.1016/j.smrv.2017.10.007
Zachary A. Caddick, Kevin Gregory, Lucia Arsintescu, Erin E. Flynn-Evans, A review of the environmental parameters necessary for an optimal sleep environment, Building and Environment, Volume 132, 2018, Pages 11-20, ISSN 0360-1323, doi:10.1016/j.buildenv.2018.01.020
Hale, Lauren et al. “Youth Screen Media Habits and Sleep: Sleep-Friendly Screen Behavior Recommendations for Clinicians, Educators, and Parents.” Child and adolescent psychiatric clinics of North America vol. 27,2 (2018): 229-245. doi:10.1016/j.chc.2017.11.014
Dolezal, Brett A et al. “Interrelationship between Sleep and Exercise: A Systematic Review.” Advances in preventive medicine vol. 2017 (2017): 1364387. doi:10.1155/2017/1364387