A sleep hygiene routine is a set of habits designed to create the ideal environment for deep, restorative sleep. By maintaining a consistent bedtime, reducing blue light exposure, and engaging in relaxation techniques, you can train your body to fall asleep faster and sleep more soundly. This routine helps regulate your circadian rhythm, minimize sleep disturbances, and improve overall health.
A structured sleep hygiene routine reinforces the body's natural sleep-wake cycle (circadian rhythm), helping you fall asleep faster and stay asleep longer. By eliminating disruptive habits, such as screen time and inconsistent sleep schedules, this routine optimizes melatonin production and improves overall sleep efficiency.
- The Importance of Sleep Hygiene for Health
Walker, M. (2017). "Why We Sleep: Unlocking the Power of Sleep and Dreams." Scribner.
Explains how a structured sleep routine enhances cognitive function, emotional well-being, and longevity.
- The Effects of Blue Light on Sleep
Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). "Evening Use of Light-Emitting E-Readers Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness." Proceedings of the National Academy of Sciences, 112(4), 1232–1237.
Study shows how blue light exposure before bed suppresses melatonin and disrupts sleep quality.
- The Benefits of a Fixed Sleep Schedule
Czeisler, C. A. (1999). "Stability, Timing, and Health Consequences of the Human Circadian System." Sleep Medicine Reviews, 3(2), 121–143.
Research highlights how consistent sleep-wake cycles improve physical and mental health.