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Hindi Editorial, Int J Glob Health Vol: 7 Issue: 3
Sleep Hygiene: Foundations for Better Sleep and Optimal Health
Dr. Emma Sullivan*
Department of Behavioral Health and Sleep Science, Institute for Wellness and Preventive Medicine, Dublin, Ireland
- *Corresponding Author:
- Dr. Emma Sullivan
Department of Behavioral Health and Sleep Science, Institute for Wellness and Preventive Medicine, Dublin, Ireland
E-mail: emma.sullivan@iwpm.ie
Received: 01-Sep-2025, Manuscript No. ijgh-25-175800; Editor assigned: 4-Sep-2025, Pre-QC No. ijgh-25-175800 (PQ); Reviewed: 18-Sep-2025, QC No. ijgh-25-175800; Revised: 25-Sep-2025, Manuscript No. ijgh-25-175800 (R); Published: 30-Sep-2025, DOI: 10.4172/ijgh.1000206
Citation: Emma S (2025) Sleep Hygiene: Foundations for Better Sleep and Optimal Health. Int J Glob Health 7: 206
Abstract
Sleep hygiene refers to a set of behaviors and environmental practices that promote high-quality sleep and overall health. Adequate sleep is crucial for physical restoration, cognitive performance, emotional well-being, and chronic disease prevention. However, poor sleep habits, lifestyle factors, and environmental disruptions contribute to widespread sleep disturbances globally. This article discusses the principles of sleep hygiene, the biological importance of sleep, common barriers to healthy sleep, and evidence-based strategies to improve sleep quality. Enhancing sleep hygiene is a cost effective and accessible approach to supporting long-term health, productivity, and psychological resilience.
Keywords: Sleep hygiene, Sleep quality, Circadian rhythm, Insomnia, Behavioral health
Keywords
Sleep hygiene, Sleep quality, Circadian rhythm, Insomnia, Behavioral health
Introduction
Sleep is a fundamental component of human health, influencing memory, metabolism, emotional regulation, and immune function. Despite its importance, sleep disorders and poor sleep habits are increasingly common due to modern lifestyle demands, excessive screen time, stress, and irregular schedules [1-4]. Sleep hygiene encompasses behavioral and environmental strategies that support consistent, restorative sleep. Understanding how daily routines and environmental factors contribute to healthy sleep is essential for clinicians, educators, and individuals aiming to improve well-being [5].
Importance of Sleep and Sleep Hygiene
Biological Importance of Sleep
Sleep supports numerous physiological functions, including:
- Memory consolidation
- Hormonal regulation
- Tissue repair and immunity
- Metabolic balance
Chronic sleep deprivation increases the risk of cardiovascular disease, obesity, diabetes, depression, and impaired cognitive functio
What is Sleep Hygiene?
Sleep hygiene refers to habits and environmental adjustments that promote quality sleep, such as maintaining a consistent sleep schedule, creating a comfortable sleep environment, and avoiding stimulating activities before bedtime.
Barriers to Healthy Sleep
Several factors disrupt healthy sleep patterns:
Lifestyle Factors
- Excessive caffeine or alcohol use
- Irregular sleep schedules
- Heavy screen exposure before bedtime
Psychological Factors
Stress, anxiety, and depression commonly interfere with falling asleep and staying asleep.
Environmental Disruptions
Noise, light exposure, uncomfortable bedding, and room temperature can negatively impact sleep quality.
Medical Conditions
Sleep disorders such as insomnia, obstructive sleep apnea, and restless legs syndrome also contribute to poor sleep hygiene.
Strategies for Improving Sleep Hygiene
Establishing Consistent Sleep Routines
Going to bed and waking up at the same time daily strengthens the body’s circadian rhythm.
Creating an Ideal Sleep Environment
Key environmental adjustments include:
- Keeping the bedroom cool, dark, and quiet
- Using comfortable pillows and mattresses
- Reducing exposure to electronic devices before bedtime
Healthy Lifestyle Practices
Incorporating healthy habits supports better sleep:
- Engaging in regular physical activity
- Limiting caffeine and alcohol
- Eating lighter meals close to bedtime
Relaxation Techniques
Activities such as deep breathing, meditation, or reading can help reduce stress and prepare the mind for sleep.
Limiting Stimulants
Avoiding caffeine, nicotine, and energy drinks in the late afternoon and evening improves sleep onset and quality.
Role of Healthcare Providers
Healthcare providers play an important role by:
- Educating patients on sleep hygiene
- Screening for sleep disorders
- Offering behavioral therapy for insomnia
- Recommending appropriate medical treatments when needed
Early intervention can prevent chronic sleep problems and improve quality of life.
Conclusion
Sleep hygiene is a simple yet powerful tool for enhancing sleep quality and overall health. By adopting consistent sleep routines, creating a supportive sleep environment, and minimizing lifestyle-related disruptions, individuals can significantly improve their physical and mental well-being. As sleep continues to be recognized as a critical pillar of health, promoting effective sleep hygiene practices is essential for public health initiatives, clinical care, and personal wellness strategies.
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