Sleep hygiene and how to adopt it into our own schedules

There is a strong relationship between sleep and our overall well-being. Specifically, looking at the connection between sleep and mental health, we know that sleep can affect mental health and vice versa. This knowledge allows us to use sleep to improve our mental health, too.

A sure-fire way to improve our sleep quantity and quality, which will in turn help us improve our mental health, is through the employment of sleep hygiene tactics.

Sleep hygiene refers to the collection of environmental and behavioural practices we can use to promote healthy sleep patterns. Sleep hygiene isn’t a one-size-fits-all. It is specific to each person. To understand this a little more, let’s look at sleep cycles.

The sleep cycle is the body's pattern of being awake and asleep throughout each day, with certain processes carried out only when awake and others only when asleep. The timings of the sun going down and coming up to indicate day and night are pretty standard, the sleep cycles of people vary. Some people require more sleep than the recommended amount for optimum functioning, while others may require only half or even less than half the recommended amount of sleep for optimum functioning. Some others might be getting the exact amount of recommended sleep, broken down into nighttime sleep and naps during the day, while others end up staying up all night if they even take a 10-minute nap.

While sleeping, the brain isn’t completely inactive; there is a significant amount of brain activity going on, which occurs in specific stages or with specific patterns. These patterns can be categorised into REM (Rapid Eye Movement, which comes from the way our eyes move while we dream) sleep or non-REM/ NREM sleep.

NREM is the stage we enter into the moment we fall asleep, and NREM has 3 stages. We start with NREM 1 and move into NREM 2 and then 3, and finally enter REM.

Sleep cycles are usually 90-120 minutes long. So, that is the time it takes for us to finish having some dreams in REM, and then we start our cycle all over again, entering NREM. Within the NREM stage, we can cycle a few times between NREM 2 and 3 before entering REM.

Most people have 4-5 sleep cycles per night, but again, this can vary based on different factors that might interrupt the cycle or might require a shorter or lesser number of cycles. Genetics and culture can play a huge part in this. But it is not set in stone. Newer habits can be developed to ensure the best sleep suited to you and to your life situation.

When our sleep is repeatedly interrupted or inconsistent, it disrupts the natural progression of these cycles. When this happens often, the body is unable to complete the deeper restorative stages of sleep.

As we had seen in the previous sections, deep sleep stages are responsible for important functions such as memory consolidation, emotional regulation, and physical restoration. REM sleep, particularly, plays an important role in processing emotions and experiences from the day. If we are not consistently reaching these stages due to poor sleep habits, they may experience difficulties with concentration, emotional stability, and overall mood regulation.

This is one of the reasons why sleep disturbances tend to be linked with anxiety, irritability, and depressive symptoms. Lack of sufficient sleep can make us more reactive emotionally, less patient, and more prone to stress. In the same way, experiencing stress or mental health difficulties may also make it harder to fall asleep or stay asleep, creating a cycle where sleep problems and mental health concerns reinforce each other.

Good sleep hygiene practices help reduce these disruptions and allow the body to move through its natural sleep cycles more consistently. Over time, this consistency supports emotional balance, clearer thinking, and better mental resilience.

Several behavioural and environmental practices can support healthy sleep. While not all of them may apply to everyone in the same way, experimenting with these practices can help us figure out what works best for us personally.

• Developing a consistent routine: One of the most important aspects of sleep hygiene is maintaining a regular sleep schedule. Going to bed and waking up at similar times every day helps regulate the body’s internal clock. Over time, the body begins to naturally feel sleepy around the same time each night. Even on weekends or days off, maintaining a similar schedule can help prevent disruptions to the sleep cycle.
• Creating a comfortable sleep environment: The environment in which we sleep plays an important role in sleep quality. A bedroom that is quiet, dark, and cool can make it easier for the body to relax and transition into sleep. Limiting the use of the bedroom only to sleep and rest can help strengthen the brain’s association between the bed and sleeping and encourage better sleep quality.
• Food and drink before bedtime: The foods and beverages consumed close to bedtime can also influence sleep quality. Heavy meals, caffeine, and sugary foods late at night may make it more difficult for the body to settle into sleep. On the other hand, light meals and warm drinks without caffeine can sometimes support relaxation before bedtime. Paying attention to how certain foods affect your sleep specifically can help guide better choices to ensure better sleep.
• Setting boundaries with technology: Electronic devices such as phones, laptops, and televisions can interfere with sleep. The light emitted from screens can signal the brain to stay alert, making it harder to feel sleepy. Content on social media or entertainment platforms can stimulate the mind when it should be winding down. Creating a boundary by reducing screen use before bedtime allows the brain to gradually transition into a state of rest.
• Allowing the mind to wind down: Many struggle with sleep because their minds remain active even when their bodies are tired. Practicing calming activities before bed can help slow down this mental activity. This can look like reading, journaling, gentle stretching, prayer, or reflective time. These activities can help the body and mind recognise that the day is coming to an end and help the transition from awake and alert to a state of sleepiness and rest much more easily.
• Practicing Sabbath and intentional rest: In the Bible, we see Sabbath, which is a rhythm of rest built into life that God ordained as holy (Genesis 2:2–3). Taking intentional time to rest from work and responsibilities reminds us that their value is not only found in productivity. Regular periods of rest can help reduce burnout and restore both physical and emotional energy. When individuals regularly allow themselves time to pause and rest, it becomes easier for the body to settle into healthy sleep patterns. Sleep and rest are also seen as obedience towards God and trusting in Him more than our own striving. (Psalm 4:8 "In peace I will lie down and sleep, for you alone, LORD, make me dwell in safety")

These practices, while seemingly manageable, might take some time to fit into our regular schedule. So, a few ways to include these sleep hygiene practices into our lives include:

• Start with one or two habits: Trying to change too many habits at once can feel overwhelming. Instead, starting with one or two small adjustments can make it easier. Once that habit becomes comfortable, additional changes can gradually be added.
• Observe what works for you: Since sleep hygiene is personal, it can be helpful to observe patterns in your own sleep. Noticing when you feel most rested, what habits help you fall asleep faster, or what activities keep you awake can help identify which practices are most beneficial. Over time, this awareness allows us to build a routine that suits our own bodies and lifestyles.
• Be patient with the process: The body may require several days or even weeks to fully adapt to a new routine. During this time, it is important to remain patient and consistent rather than becoming discouraged if the results aren’t immediate.
• Seek support if necessary: For some, sleep difficulties may be persistent or connected to deeper psychological or medical concerns. In such cases, seeking guidance from professionals such as counselors, therapists, or medical practitioners can be helpful.

Sleep hygiene practices provide practical ways to protect and improve the quality of our sleep. The process of improving sleep may take time, but small and consistent changes can lead to improvements in both sleep quality and mental health. But, if there are any difficulties in achieving better sleep, there is help available. You aren’t alone in your difficulties.

References:

• Akhinu, V. S., & Dr. Shahnawaz, M. (2025). A Cross-Sectional Study on the effects of sleep hygiene practices on adults’ mental health and functional performance. The International Journal of Indian Psychology, 1–13.
• Anjuman Ara. (2025). Impact of Sleep Hygiene Practices on Mental Health Outcomes among Undergraduate Students: A Systematic Review [Original Research Paper]. International Journal of Medical Science and Current Research, 361–370.
• Centre for Clinical Interventions. (n.d.). What is Sleep Hygiene?
• Kaur, G., & Singh, A. (2017). Sleep Hygiene, Sleep Quality, and Excessive Daytime Sleepiness among Indian College Students.
• Peach, H., Gaultney, J. F., & Gray, D. D. (2016). Sleep hygiene and sleep quality as predictors of positive and negative dimensions of mental health in college students. Cogent Psychology, 3(1), 1168768.
• Riemann, D. (2018). Sleep hygiene, insomnia, and mental health. Journal of Sleep
• Solodar, J. (2025, January 31). Sleep hygiene: Simple practices for better rest. Harvard Health.
• Suni, E. (2025, July 7). Mastering Sleep Hygiene: Your path to quality sleep. Sleep Foundation.