General Health

Sleep Revolution 6: Sleep Hygiene

It is important we remind ourselves that quality nighttime sleep is essential for quality daytime experience and alertness. Many find it very difficult to productively concentrate during day times and are unable to find the disconnect. Is your sleep Hygienic?

It’s a SLEEP MORE REVOLUTION, Let the Revolution continue!!!

Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness. Practising good sleep hygiene is important for obtaining healthy sleep which is a determinant of our physical and mental health. For many people, their quality of life and productivity will increase significantly if only they can make healthy sleep a priority. Everyone, from children to older adults, can benefit from practising good sleep habits.

Let’s begin with 5 bad sleeping habits:

1. Eating too close to bedtime

While you sleep, your body and the digestive system should be resting, not digesting food. Eating too close to bedtime may mean either suspending sleep for digestion or struggling to sleep and struggling to digest food. Ideally, leave at least an hour — and up to three hours — between bed and food, so there is time for your body to digest.

2. Smartphone Addiction

Having the habit of continuously checking the phone for new texts, emails, or just looking at the phone while in bed negatively imparts sleep as the blue light from the screen reduces the hormone, melatonin responsible for healthy sleep.

3. Caffeine and nicotine close to bedtime.

Caffeine and nicotine are stimulants and when they are taken within 3 hours of bedtime, can make it difficult to go to sleep or stay asleep until the chemicals wear off.  It is commonly known that drinks such as soda, tea, and coffee contain caffeine, but it may shock you to know that foods such as chocolate also contain caffeine.

4. Alcohol before bedtime

It is falsely believed that alcohol helps promote sleep as it makes people drowsy and more likely to fall asleep quicker. In real fact, the drowsiness is momentary, once the body begins to metabolize the alcohol there is a period of arousal, which disturbs sleep.

5. Technology in the bedroom

On the subject of sleep, having a TV and/or computer in the bedroom is completely unnecessary. They end up working against sleep as many times people are glued to their favourite programmes or activities instead of having a good healthy sleep.

Then, 5 Good Sleep Habits

Here are Vital tips for maintaining Sleep hygiene by Prof. Matthew Walker, a Professor of Neuroscience and Psychology at the University of California 


With this few points of mine, I hope I have been able to convince you and not to confuse you why you need to make sleep a priority.


Wouldn’t you rather cultivate good sleep habits?

Don’t miss the next episode: Sleep Recommendations.

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video credit: Business & Tech Insider

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Dr. Lucky Aziken
Dr Lucky Aziken, a multitalented Optometrist believes health education is key towards achieving a healthy society. He is passionate about knowledge and creatively communicates his thoughts. He loves reading, writing and connecting people.

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