Understanding Sleep Hygiene

Sleep hygiene encompasses practices for better sleep quality and daytime alertness. Surprisingly, sleep hygiene not only affects rest but also mental and physical health, influencing memory, mood, and metabolism.

Keeping a consistent sleep schedule reinforces your body's sleep-wake cycle, improving sleep quality. Interestingly, even on weekends, maintaining the same bedtime and wake-up time can enhance overall sleep patterns.

A cool, dark, and quiet room fosters optimal sleep. Research suggests that even small amounts of light, like from a digital clock, can disturb sleep hormone levels, impacting sleep depth.

Eating heavy or large meals within a couple of hours before bed can cause discomfort. Surprisingly, spicy foods can disrupt sleep by causing heartburn. Opt for a light, nutritious snack instead.

Long daytime naps can impair nighttime sleep. A study found that napping for more than 20 minutes during the day can confuse your internal clock, making nighttime rest more elusive.

Regular physical activity can improve sleep quality, helping you fall asleep faster and enjoy deeper sleep. Timing is crucial, though; exercising too close to bedtime may increase alertness.

Exposure to light-emitting screens before bed can disturb natural sleep patterns. The blue light suppresses melatonin production more than any other light type, making it harder to fall asleep.