Sleep Hygiene
Definition
Sleep hygiene refers to habits and environmental factors that promote consistent, quality sleep. Key components include maintaining regular sleep-wake schedules, creating a dark and cool bedroom, limiting blue light exposure before bed, avoiding caffeine and alcohol, managing stress, and establishing relaxing bedtime routines.
Why It Matters
Poor sleep contributes to obesity, diabetes, cardiovascular disease, mood disorders, cognitive decline, weakened immunity, and hormonal imbalances. Optimizing sleep hygiene is one of the most impactful health interventions—improving energy, mood, metabolism, immune function, and long-term health outcomes.
Related Conditions
Related Modalities
Frequently Asked Questions
Top priorities include consistent sleep-wake times (even weekends), dark bedroom (blackout curtains, no screens), cool temperature (65–68°F), avoiding blue light 2–3 hours before bed, no caffeine after noon, limiting alcohol, regular exercise (but not close to bedtime), and stress management.
Some people notice improvements within days, but it typically takes 2–4 weeks of consistent practice for sleep patterns to reset. Be patient and consistent. If sleep doesn't improve despite good sleep hygiene, underlying issues like sleep apnea, hormonal imbalances, or medical conditions may require evaluation.
Dr. Sanika Kshirsagar, ND
Doctorate of Naturopathic Medicine (ND)
Bastyr University, Kenmore, WA
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