January 26, 2022

According to the Sleep Foundation, sleep hygiene is the practice of putting into place positive habits and behaviors that improve sleep and daytime alertness.

You may be personally experiencing poor sleep hygiene if you find yourself frequently drowsy throughout the day, taking too long to fall asleep, or experiencing frequent sleep disturbances throughout the night.

Here are some habits and behaviors you can put in place to help improve your sleep hygiene.

  • Establish an exercise routine. Research from Johns Hopkins Medicine shows that exercise can help people fall asleep faster and get better quality sleep. Keep in mind that although exercise promotes a healthy sleep pattern, people can react differently to it. Finding out what time of day works best for you and your sleep needs is important.
  • Avoid energizing stimulants. Stimulants such as caffeine, alcohol, or nicotine in the evening. Stimulants are meant to keep you awake, which disrupts winding down time. Even heavy meals right before sleep can cause disrupted sleep throughout the night.
  • Establish a bedtime routine that works for you. Establishing and following a regular nighttime routine can help your body recognize that it is time for bed. For some, this includes taking a shower in the evening, lighting a candle, reading a book, or turning off all electronic devices an hour before bedtime.

We know that sleep has a positive effect on our mental and emotional health, resulting in improved mood, reduced stress levels, and higher cognitive function.

We are now learning that good and consistent sleep also affects our physical health by boosting our immune system and lowering our risk of heart disease and obesity.

Aside from making us overall happier individuals, sleep can have a profound effect on our physical health and wellbeing, which is why practicing good sleep hygiene is key.

Kinetiq Health presents Better Health in 90, a video series of health tips in 90 seconds or less from our expert clinical team.

In this Better Health in 90 video, Kinetiq Health Program Manager Jessica Lenahan discusses the importance of sleep hygiene. She provides helpful tips to get your best night’s sleep.

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Antioxidant Berry Banana Smoothie

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Jessica Lenahan

Authored By

Jessica Lenahan

Kinetiq Health Program Manager

As a Kinetiq Health Program Manager, Jessica works with her clients to develop unique wellness programs designed to improve the productivity and health of their employee demographic. Within this role, she engages in one-on-one health coaching, creates and implements health and wellness programs, and evaluates client-based needs to provide customized solutions to encourage a healthy workplace culture.

Meet Jessica