Sleep hygiene
Sleep hygiene
Sleep hygiene (/sli:p haɪˈdʒi:n/) is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.
Etymology
The term "sleep hygiene" comes from the Greek words "hypnos" (sleep) and "hygiea" (health). It was first used in the late 20th century to describe behaviors that promote good sleep.
Importance
Obtaining healthy sleep is important for both physical and mental health. It can also improve productivity and overall quality of life. Everyone, from children to older adults, can benefit from practicing good sleep hygiene.
Good sleep hygiene practices
Good sleep hygiene practices include a variety of different activities. Some of these include:
- Limiting daytime naps to 30 minutes. Napping does not make up for inadequate nighttime sleep. However, a short nap of 20-30 minutes can help to improve mood, alertness and performance.
- Avoiding stimulants such as caffeine and nicotine close to bedtime. And when it comes to alcohol, moderation is key.
- Exercising to promote good quality sleep. As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality.
- Steering clear of food that can be disruptive right before sleep. Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people and lead to painful heartburn.
- Ensuring adequate exposure to natural light. This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle.
Related terms
- Insomnia: A sleep disorder that is characterized by difficulty falling and/or staying asleep.
- Sleep apnea: A serious sleep disorder that occurs when a person's breathing is interrupted during sleep.
- Circadian rhythm: Physical, mental, and behavioral changes that follow a daily cycle, responding primarily to light and darkness in an organism's environment.
- Melatonin: A hormone that regulates the sleep–wake cycle.
- Sleep deprivation: The condition of not having enough sleep; it can be either chronic or acute.
External links
- Medical encyclopedia article on Sleep hygiene
- Wikipedia's article - Sleep hygiene
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