“Sleeping in may seem like a privilege adults have earned, but our circadian rhythms become too fragile to tolerate such extravagances, making this poor sleep habit loaded with unfortunate consequences,” he says. Satriale says, “Falling asleep with the television on is another bad sleep habit, as studies show that even low levels of light and intermittent noise contribute to poor quality of sleep.”Īnd as great as it feels to sleep in, it’s another driving factor in poor sleep hygiene.
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“Many adults may not consider the consequences of staying up late to watch a few extra episodes of a TV show, or indulging in a midnight snack or extra glass of wine, but these habits significantly detract from overall sleep quality,” Dr. Having devices that emit blue light in your bedroom, like smartphones, laptops, tablets, and e-readers, can disrupt your sleep cycle and are arguably the biggest culprits behind poor sleep hygiene. Related: 9 Foods That Sabotage Your Sleep Spicy foods can exacerbate upper gastrointestinal discomfort and high-fat, sugar-filled foods can disrupt sleep as well. Even foods like chocolate, some sodas, and teas contain caffeine without you even realizing it. Consuming caffeine or other stimulants before bed, sleeping in an uncomfortable or hot environment, having an irregular sleep schedule (going to bed and waking up at different times each day), working in bed, and eating heavy meals before bedtime are also considered poor sleep hygiene, Allen says. Unfortunately, there seem to be more ways to have poor sleep hygiene than good sleep hygiene sometimes. Related: 7 Strategies to Sleep Better if You Share a Bed, Straight From Sleep Experts What Poor Sleep Hygiene Looks Like
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“It’s fundamental to physical and mental health.”Īllen also says good sleep hygiene can make it much easier to fall asleep when you want to, and can help your body (and brain) learn how to associate your bed with sleep. “I emphasize the importance of good sleep hygiene to virtually every client I work with,” he says. That’s why Allen believes sleep hygiene isn’t just about sleep. Satriale says that getting good sleep reduces chronic pain and even risk of cancer. “Good sleep habits are known to improve sleep quality, and sleep quality is important in regulation of blood pressure, maintaining cognitive function and control of blood sugar.” “Up to one in three Americans experience insomnia at some point each year, and a third of them suffer on a nightly basis,” says Robert Satriale, MD, FAASM, a sleep medicine specialist at Temple University. Since we spend one-third of our lives sleeping (or attempting to do so), the steps we take to promote good, restorative rest are essential to overall wellness. Related: It Feels Like Everyone Takes Melatonin for Better Sleep-but Should They? Here's What Sleep Experts Say Sleep Hygiene Matters for Sleep Quality and Overall Health
How exactly does sleep hygiene work, and what actionable steps can you take to have better sleep hygiene, and therefore better nightly rest? Here’s what sleep experts have to say about what sleep hygiene actually means, and how to develop and maintain healthy sleep habits for life. “These practices include both behavioral and environmental factors that can impact sleep quality,” he explains. Instead, sleep hygiene refers to a general set of practices, habits, and strategies aimed at promoting good quality sleep and preventing sleep problems, says licensed psychologist Luke Allen, PhD. Emmanuel Faure/Getty Images What Is Sleep Hygiene?
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