The Importance of Good Sleep Hygiene

Kathleen Karius
Oct 3
2 min read

Sleep disturbances can severely impact health and quality of life, affecting the proper timing/control neurotransmitters, modulators, and hormones. The benefits of a good night’s sleep include a reduction in stress and circadian rhythm alignment, which prevents metabolic disorders, optimises hormone functions, and modulates gut microbiota.

The importance and physiology of sleep

Humans sleep 1/3 of their lives. During sleep, the body cycles between 4-5 times between Rapid Eye Movement (REM) and non-REM (NREM) sleep states, to revitalise and repair the body, clear waste via the glymphatic system, and reduce stress.

Good sleep quality is characterised by the amount of slow wave sleep (SWS) and REM sleep achieved per night, with sleep efficiency comprising total sleep time, number of awakenings, and the amount time it takes to fall asleep.

Tips for a Better Night's Sleep

SLEEP IN THE DARK

Draw all curtains and reduce any light.

AIM FOR 7-9 HOURS OF SLEEP

Cognitive function deteriorates below 7.5 hours. Aim to go to bed at the same time.

REDUCE LIGHT EXPOSURE

Avoid blue light stimulation from 23:00 - 4:00, especially light at 446-447 nano meters, to avoid sleep latency and short sleep duration. Keep electrical devices outside the bedroom (TV, iPhone) If you must use a screen, wear blue light blocking glasses after dark.

SLEEP IN A COOL ROOM

Keep the room cool 16-18°C (60-65°F).

GAIN NATURAL LIGHT EXPOSURE

Go outside for 5-10 minutes soon after sunrise. Repeat at midday to align circadian rhythms and support the balance of sleep-promoting hormones.

AVOID STIMULANTS, HEAVY MEALS

Avoid caffeine after 12:00 noon. Avoid heavy meals/sugar 2 hrs. before bedtime.

RELAX BEFORE BED

Incorporate deep breathing, stretching, Epsom salt foot baths. Try listening to a meditation app like Calm.