The Importance of Sleep Hygiene  

Sleep hygiene doesn’t specifically mean cleanliness (though sleeping in clean linen is recommended!). It’s more about diligence and maintaining good habits and the right environment to help you get a good night’s rest.  

So, regarding sleep environment, it means maintaining a dark, cool, comfortable space to sleep in. That includes a comfortable mattress and pillow; bedding that suits your body temperature; and no noise.  

Naturally, there’s some trial and error here, as different environments suit different people. Some like to listen to something gentle (like a podcast or meditation app) before sleep; many like to read (and that is recommended, as long as it’s not backlit); and some even like specific scents to relax them. So, while there are specifics recommended to everyone (a cool, dark, comfortable space), take the time to find the environment that suits you.  

On the routine side, it’s recommended that you go to bed and wake up at the same time every night, if possible. Don’t look at devices last thing at night. And cut out caffeine at least seven hours before bedtime. 

If you would like to eat healthily, you should look at the bedroom as well as the kitchen. Numerous studies have found that calorie intake is tied with sleep quality. On a basic level, this is easy to understand: when you’re tired, sugar and carbohydrates can provide energy. As the Sleep Foundation put it: “Sleeping less than the recommended amount is linked to a higher risk of developing obesity due to hormone dysregulation.” 

A different study discovered that those who slept for longer gravitated towards healthier food: “A sensitivity analysis in plausible reporters showed that the sleep extension group reduced intakes of fat (percentage), carbohydrates (grams), and free sugars (grams) in comparison to the control group.” 

Again, this is probably something you’ve noticed in the short term (a bad night’s sleep makes anyone cranky). But, again, longer-term sleep issue can have long-term effects.  

In the United States, The National Library of Medicine found that poor sleep can affect how we regulate emotion. Their review of numerous studies found “an intimate relationship between sleep, emotional brain function and clinical mood disorders”. 

For many, the information above will be a real (no pun intended) eye opener. But help is available. 
 
We have a series of articles about sleep hygiene and how to make the most of your slumber, from creating the optimal sleep environment  to healthy habits. 

Prioritising your sleep health can significantly impact your overall well-being. Explore how Allianz’s international health insurance supports a healthier lifestyle, providing peace of mind so you can sleep soundly and wake up ready for each day’s challenges.