Many people may experience trouble at some point with a good nights rest. That’s where good sleep hygiene comes in. These are practices that support regular, restorative sleep, improving mood, concentration but also bolstering immune function, metabolism, and long-term health. In my experience, patients can underestimate the importance of sleep hygiene measures! Read on to find out what these measures are, and how they help.
Research shows that sufficient quality sleep enhances memory, alertness, learning, emotional regulation, and lowers risks of diabetes, heart disease, and obesity
Four Top Tips for Better Sleep
- Maintain a consistent sleep routine
Going to bed and waking up at the same time helps regulate your circadian rhythm and makes falling asleep and waking more natural. This might mean going to bed at the same time every evening. This helps maintain the circadian rhythm, which is your body’s natural 24 hour clock that tells your body when to sleep and wake up. It does this through the control of a hormone called melatonin. - Create a calm bedtime routine and environment
This includes winding down with relaxing activities (e.g. reading, a warm bath), keeping the bedroom cool, dark, and quiet at bedtime. - Avoid caffeine several hours before bedtime
Caffeine blocks adenosine, a brain chemical that promotes sleepiness. I love caffeine, but too much, especially late caffeine intake can delay sleep onset and fragment sleep stages. - Get natural daylight exposure during the day, and minimise bright or blue light at night
Daytime light strengthens the circadian rhythm; when evening light is reduced, melatonin secretion rises naturally. Conversely, exposure to screens before bed suppresses melatonin and delays sleep. Therefore, night time scrolling on screens is not a great idea. - Sleep can be improved through healthy diet and exercise
Try to avoid large meals close to bedtime. Also, exercising regularly helps with sleep, but try to avoid exercise that is too energetic in 90 minutes before your bedtime.
Hormones & the Circadian Rhythm
Your central internal clock resides in areas of the brain and governs the sleep–wake cycle. Key hormones work in tandem:
- Melatonin, produced by the pineal gland in dim light, signals that it’s time to sleep. Bright light suppresses melatonin and shifts your rhythm.
- Cortisol rises during the early morning, helping you wake up and feel alert.
- Sleep-dependent hormones like growth hormone (released during deep slow-wave sleep) and prolactin (rising through the night) support tissue repair and metabolic regulation.
Disrupting sleep or mis‐timing light exposure upsets this hormonal rhythm, impairing restoration and energy balance.
Where Good Sleep Boosts Concentration & Health
The mental benefits of efficient sleep hygiene are crystal clear:
- Better attention, focus, and cognitive performance come from proper REM and non‑REM sleep cycles.
- Emotional regulation improves, reducing stress, anxiety, and depression risk.
- Immune resilience strengthens—with more robust responses to infections and vaccines.
- Metabolic balance is supported, helping to regulate appetite and reduce long-term disease risks like diabetes and heart conditions
Summary:
| Habit | Benefit |
|---|---|
| Regular schedule, light exposure management | Syncs circadian rhythm for easier sleep/wake |
| Wind‑down routine, restful environment | Lowers arousal, supports sleep onset |
| Avoid caffeine late in day | Prevents stimulation that delays sleep |
| Minimise screen light near bedtime | Preserves melatonin production, reduces alertness |
With mindful sleep hygiene—consistent routines, minimal late caffeine and screens, daylight exposure, and preparing your environment—you give your body the chance to recharge, your brain the space to consolidate, and your health the foundation to thrive.
Sleep well, feel sharper by day—your mind and body will thank you.
References:
https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
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