Sleep hygiene: why quality sleep matters

Adam Hodes, DO, is a primary care physician board certified in internal medicine. Dr. Hodes focuses on preventive medicine that is founded in evidence-based practice. His approach prioritizes compassionate communication, ensuring that patients feel informed and empowered in their healthcare decisions. He sees patients in the Inova 360 Concierge Medicine — Ballston office.

In our current world, sleep often takes a backseat to work, social life and caring for family. However, obtaining quality sleep is important for physical and mental wellbeing. Prioritizing your sleep can help improve cognitive function, energy levels, emotional equilibrium and overall health. Focusing on one’s sleep quality allows individuals to perform their personal and work obligations at a high level. 

As we age, total sleep time decreases, and sleep generally becomes lighter and more fragmented. There are also more arousals and awakenings during the night.  Aging is not solely responsible for these changes; additional culprits, like chronic medical conditions, can also contribute to poor sleep quality. Studies have shown that improving one’s health correlates with improvements in sleep. The reverse can also be true and improving one’s sleep can positively impact chronic medical conditions. 

So, what can you do to improve your sleep quality and duration?  Practicing good sleep hygiene is an excellent start and the foundation of a rejuvenating night’s rest. 

Key principles of sleep hygiene 

1. Stick to a sleep schedule: Create a schedule that prioritizes regular, sufficient sleep. Work and personal obligations can be time-consuming, making it hard to get sufficient sleep. Whenever possible, try to keep a regular bedtime and wake time, and schedule regular meals and exercise time.
2. Aim for at least seven hours: The American Academy of Sleep Medicine, Sleep Research Society, National Sleep Foundation and the Centers for Disease Control and Prevention recommend at least seven hours of sleep per night regularly  for adults age 18 and above to prevent health risks and performance decrements.  
3. Relax before bed: Disconnect from the stress of your day to relax 30-60 minutes before you head to bed. Avoid heavy exercise, bright lights or disturbing images and content during the hour before bed. Try reading a book, engaging in light stretching, listening to music or practicing meditation; these activities can help the brain transition into sleep. Avoid screen time. 
4. Reserve your bed for sleep: Avoid all electronics (including screens) when in bed. Engage in behaviors that help connect your bed with sleep. Do not eat in bed, talk on the phone in bed or use it as your home office during the day. It is important for your brain to associate the bed with sleep. If you awaken and find it hard to return to sleep, consider leaving the bedroom and doing something non-electronic, quiet and relaxing. Return to bed when you are ready to fall asleep.  
5. Avoid alcohol and excessive caffeine: An alcoholic drink for some may be relaxing, but it can disturb your sleep and reduce sleep quality and continuity. Don’t drink alcohol within three hours of bedtime. Due to caffeine’s ability to remain active long after you finish that cup of coffee, try to avoid caffeine after noon. 
6. Create a great sleep environment: A dark, quiet environment can protect sleep. Remove clutter, cover windows and keep your electronics powered off. If you are a shift worker, set boundaries and let others know when you plan to sleep so you can get uninterrupted rest.  
7. Stay active and head outdoors if possible: Not only is regular activity a good way to help combat work stress, but outdoor light timed during your wake period can help maintain your body’s sleep-wake rhythm. 

It can take a couple of months to form a good habit, so try to stick with your sleep schedule and the guidance above and you will be on track to a better night’s sleep and improvement in your quality of life. 

Additional resources: 

• American College of Lifestyle Medicine guidance on sleep tips
• NIH guide to healthy sleep 

To learn more about Dr. Hodes or the Inova 360 Concierge Medicine please contact our team.