Sleep Hygiene Practices: Where to Now?

Abstract

This paper examined why sleep hygiene practices work in some cases and not in others with a focus on non-clinical population. Sleep hygiene rules target lifestyle and environmental factors. Changing sleep-wake routines, avoiding alcohol, caffeine, bright light, and vigorous exercise near bedtime, and improving the sleeping environment (making it darker, quieter, and cooler) should yield a better night’s sleep. However, the factors that predispose to sleeping difficulties are divergent among individuals. Additionally, current sleep hygiene practices fail to consider critical factors that can affect sleep, such as emotional stress (worries, stress, anxiety, anger, and fear); daytime exposure to light (that regulates the sleep-wake cycle); and human’s deep-seated habits where motivating change takes time and may necessitate behavioral therapy. The paper posits that sleep hygiene practices need (1) to be tailored individually, demanding a precision medicine approach, (2) consider negative emotions that can impact sleep and (3) incorporate a behavioral change and a commitment to planned actions for its successful implementation. Further, recommendations are provided to guide future research into sleep hygiene practices.