The Importance of Good Sleep Hygiene for Better Health


Do you find yourself frequently struggling to fall asleep or stay asleep? Do you wake up feeling tired and groggy, rather than refreshed and energized? If so, you may need to focus on improving your preparation for bedtime – what is often called ‘sleep hygiene’.

What is sleep hygiene?

It refers to the practices and habits that can help you achieve quality sleep. It involves creating a bedtime routine, setting up a sleep-conducive environment, and adopting habits that promote good rest.

Why is good sleep important?

  • Improved physical health: Resting has been linked to a range of health benefits, including a stronger immune system, lower risk of obesity, improved cardiovascular health, and better blood sugar regulation.
  • Enhanced mental health: Adequate rest is essential for maintaining optimal cognitive function, including memory, learning, and decision-making. It can also improve mood, reduce stress, and lower the risk of depression and anxiety.
  • Increased productivity and focus: Getting enough quality sleep can help you feel more alert and focused during the day, improving your performance at work or school.

So, how can you improve your sleep?

Here are some good tips:

  1. Stick to a consistent bed schedule: Try to go to bed and wake up at the same time every day, even on weekends.
  2. Create a relaxing bedtime routine: Wind down before bed by taking a warm bath, reading a book, or listening to calming music.
  3. Set up a sleep-conducive environment: Make sure your bedroom is cool, dark, and quiet. Invest in a comfortable mattress and pillows.
  4. Avoid caffeine, alcohol, and nicotine: These substances can interfere with quality rest and make it harder to fall asleep.
  5. Limit screen time before bed: The blue light emitted by electronic devices can disrupt your sleep cycle. Try to avoid using screens for at least an hour before bed.

By incorporating these habits into your daily routine, you can improve your recuperation and experience the many benefits of quality sleep.

Bedtime calculator: Check what time you should go to bed.

Remember, good rest is an essential part of a healthy lifestyle. Prioritize your sleep and take steps to improve your sleep habits, and you’ll feel better, healthier, and more productive in all areas of your life.

Take a look at our Employee Wellbeing Programme and share it with your HR to bring it to your company, with interesting sleeping workshops.

And if you are interested in better nutrition and a better life, check out our Eating for Immunity – Nutritional class;

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This article is written by Kumud Gandhi – Food Scientist, nutritionist, writer & broadcaster. Kumud Gandhi is the science lead at The Cooking Academy and is a pioneer of science-based nutritional coaching to support people in achieving productivity and wellness through nutritional management.; She leads the ‘Wellness in the Workplace division at The Cooking Academy


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