Sleep hygiene is one of the key factors in setting us up to be our best and most effective selves, both at work and in family life. This guide outlines why sleep hygiene is important, and several strategies for improving it to give you better sleep.
Sleep hygiene aims at acquiring good sleep habits, through a set of appropriate behaviors and habits, associated with good environmental conditions, so that it is possible to have a restorative sleep and prevent drowsiness during the day. Sleep is as fundamental to life as breathing. That is why sleep hygiene is important for anyone, particularly for those who have demanding careers and businesses and need to avoid burnout.
Sleep hygiene importance
Why do we need sleep hygiene, anyway? Those who have spent a night with a few hours of sleep know well the effects that this has caused, namely that feeling of general malaise throughout the day.
Although science has not yet reached a definitive conclusion as to why animals sleep, there are already some certainties and some other theories. It is certain, for example, that sleep plays a critical role in immune function, metabolism of our body and quality of memory and learning, reduction of stress, improvement of mood and sociability, among other vital functions. One of the curious conclusions scientists have reached is that the human body regulates sleep in the same way that it regulates hunger, and breathing.
In the field of hypotheses as to why humans (and other animals) sleep, one of the oldest, called adaptive or evolutionary theory of sleep, suggests that inactivity at night is an adaptation that serves as a function of survival, keeping us out of danger at times when we would be particularly vulnerable.
Another theory, known as the theory of energy conservation, proposes that the primary function of sleep is to reduce an individual’s demand and energy expenditure during part of the day or night, especially at times when it is less efficient to look for food.
On the other hand, the so-called restorative theory, which has gained increasing strength, suggests that sleep serves to restore what the body loses while we are awake. Sleep will therefore be a necessary time for the repair and rejuvenation of our body.
Finally, one of the most recent explanations is based on findings that point to the existence of a correlation between changes in the structure and organization of the brain. This phenomenon, called brain plasticity, is fundamental to learning, for example. It is not fully understood, but its connection to sleep has several important implications.
It is, for example, increasingly clear that sleep plays a critical role in the brain development of babies and young children. In adults, the effects of sleep and sleep deprivation have also been proven on people’s ability to learn and perform a wide variety of tasks.
Habits for good sleep hygiene
We all have greater power over the quality of our sleep than we think. This can be difficult to understand for insomnia sufferers, but this is where sleep hygiene and the importance of adopting a set of habits that can make all the difference between restlessness and restful sleep come in.
Scientists have identified a variety of sleep hygiene practices and habits that help maximize sleep hours, even for those struggling with insomnia, jet lag or shift work. Here are some of the proposals for good sleep hygiene:
Establish a bedtime and wake-up time
Daily and even at the weekend, whenever possible, the person should make an effort to go to sleep and always wake up at the same time.
Sleep only the amount you need to feel rested
Avoid sleeping more than eight to nine hours, even if you don’t have appointments on the day.
Avoid naps longer than 45 minutes
People who have a habit of taking a nap during the day should not sleep more than 45 minutes in this period. On the other hand, this “restorative sleep” should always be at the same time for the best results. In the case of individuals with insomnia problems, napping can even aggravate the problem and should therefore be avoided. When sleep is regularized, there is no problem in taking small naps.
Tactics for good sleep hygiene
Adapt the room to create a sleep-friendly environment
A calm, dark and cool environment can help promote drowsiness.
Use the bed with sleep in mind
Limit the time you spend in bed. If you do not fall asleep in 20 minutes, get up and return when you are asleep. Do not use the bed for activities that are not related to sleep and sex (for example, avoid reading in bed, eating, using your computer or mobile phone, watching TV).
Have a routine before bedtime
Following a daily routine can contribute to creating a good atmosphere for sleep hygiene. For example, brush your teeth, bathe, adjust the clock alarm. You should avoid bright lights before bed and during any night time awakenings.
Avoid caffeine, alcohol, nicotine etc
Within six hours before going to sleep, products containing caffeine (e.g. coffee, tea, chocolate and colas) should not be consumed. Smokers should also reduce tobacco.
Be careful what you eat before bed
Heavy, spicy or sweet foods should be avoided up to four hours before bedtime. The meal before bedtime should be small and light.
Exercise regularly
Physical exercise is regularly beneficial for sleep hygiene and stress relief and helps regulate the circadian cycle, but should not be performed at night, as it can stimulate the nervous system and create difficulties at bedtime. Avoid exercising four hours or less before bedtime. The best time for practicing exercises in general is the morning.
Expose yourself to daylight
Natural light keeps your internal clock in a healthy sleep-wake cycle. Let the sunshine come in during the morning at your home and leave the office for a break in the sun during the day.
Wear comfortable clothing
Bed and sleeping linen should be comfortable and pleasant.
Use pillows for added comfort
Using a pillow between the knees or under the waist can improve comfort. If you have back problems, you may feel better in some positions such as lying in supine position (belly up, head and shoulders slightly higher), or facing one side with a large pillow at the bottom or between your knees.
Sleep hygiene in children and adolescents
Sleep is one of the most important factors for the physical and mental health of children and adolescents, as well as for their proper development. It should therefore ensure a set of practices that allow sufficient sleep, facilitating quality and safe sleep.
Recommended sleep times for every 24 hours are as follows:
AGE and SLEEP REQUIRED
3 to 12 months – 14 to 15 hours
1 to 3 years – 12 to 14 hours
3 to 5 years – 11 to 13 hours
6 to 12 years – 10 to 11 hours
12 to 18 years – 8.5 to 9.5 hours
18+ – 7 to 8 hours
Summary
Bearing these needs in light, sleep hygiene for adults, children and adolescents includes the following recommendations:
Set an age-appropriate bedtime (preferably before 9pm), as well as a waking time;
Keep a time to sleep and wake up consistent, during the week and weekends as well;
Establish a sleep routine and wear comfortable sleeping clothes, including very absorbent diapers in young children;
Help your child fall asleep autonomously;
Avoid bright lights at bedtime and at night, and increase exposure to sunlight during the morning;
Keep electronic equipment (TVs, computers and mobile phones) out of the room, and considerably reduce its use before bedtime;
Maintain regular daily schedules, including a consistent meal schedule;
Perform a nap schedule appropriate to your child’s age;
Ensure the practice of exercise and time abroad, during the day;
Eliminate caffeine-containing foods and beverages, including soft drinks, coffee, and tea.
Conclusion
Good sleep hygiene is essential to your health. Sleep well.
