World Health Day 2025: Fix Your Sleep, Fix Your Health By Fixing Your Sleep Hygiene

Zie has always emphasized the importance of quality sleep for both physical and mental well-being, so with World Health Day right around the corner, she’s here with some fascinating facts about sleep hygiene for you to create the right sleep environment.

Poor sleep hygiene can have a severe impact on your health. It refers to both your sleep environment and sleep behavior. We have all experienced a rollercoaster of emotions due to inadequate or poor-quality sleep–much like Hamilton’s struggles with Ferrari in the Chinese Grand Prix. Those roller coaster of emotions are very real. But when it comes to strategizing for better sleep, Zie is way ahead of the game–better than the Ferrari strategists.

Why is Sleep Hygiene Important?

Good sleep habits are crucial for both physiological and mental well-being. The term “sleep hygiene” was coined in the 1970s as a set of behavioral and environmental practices designed to help people with mild to moderate insomnia. Research has shown that maintaining good sleep hygiene can enhance productivity, boost confidence, and reduce the risk of mental health issues such as stress and depression.

A consistent sleep routine helps regulate the body’s circadian rhythm (body’s internal clock). On the other hand, poor sleep habits can negatively impact your mood, cognitive function, and your physical health.

What Are The Signs Of Poor Sleep Hygiene?

Poor sleep hygiene can manifest in several ways:

• Difficulty falling asleep or staying asleep
• Waking up constantly throughout the night
• Daytime drowsiness and fatigue
• No confidence or enthusiasm
• Mood swings, irritability and feeling down
• Increased stress levels
• Frequent headaches and lack of concentration
• Breakouts and under-eye bags
• Dependence on caffeine or stimulants to stay awake

If you experience these symptoms regularly, it may be time to evaluate and improve your sleep habits. Sleep deprivation can lead to the accumulation of toxins in the brain, according to recent studies (NIH).

Also read – A Science-Backed Ideal Daily Routine For A Productive Day

How Do You Practice Good Sleep Hygiene?

According to Harvard Health, sleep hygiene involves proactively making lifestyle changes to get proper sleep. The key components include:

• Create a Comfortable Sleep Environment

  

Keep your bedroom cool, dark, and quiet to minimize disturbances. Cool environments help you sleep better

Invest in a good quality mattress and pillows suited to your sleeping style and preferences. A supportive mattress will improve your sleep quality substantially.

Do not perform day to day activities in bed.

• Maintaining a Consistent Sleep Schedule

Aim for 7 to 9 hours of sleep per night, even on weekends. Do not get into a “sleep debt.”

Go to bed and wake up at the same time each day to regulate your body clock.

• Pre-Bedtime Activities For Better Sleep

Practice mindful activities such as reading, meditation, or listening to soothing music.

Avoid screens at least an hour before bedtime, as blue light can interfere with melatonin production.

Take a hot-bath 1-2 hours before bedtime. This is a scientifically proven method for better sleep .

• Better Daytime Habits for Better Sleep

A 10-15 minutes exposure to the sunlight after you wake up will help suppress melatonin and balance your circadian rhythm. 

Engage in physical activities:workouts, exercises or even walking every morning. Avoid intense workouts right before bed.

Eating Right: Maintaining a healthy, balanced diet plays a crucial role in improving sleep quality.

Maintain a sleep diary.

• Practices for a Healthy Sleep Environment

Wash your bedsheets and pillow covers at least twice a week.

Invest in hypoallergenic bedding. Zie does not want you sneezing and snoring all night.

Flip your mattress every 6 months.

What Is The 10–3-2-1 Sleep Habit For Better Sleep Quality:

The 10-3-2-1 sleep habit is a series of activities in improving sleep hygiene:

10 hours before bed: Do you have a love/hate relationship with caffeine? Let me break it down. Caffeine enters your bloodstream within an hour of consumption but stays in your system for about 6 hours. It works by blocking adenosine receptors, which make you feel sleepy, ultimately reducing slow-wave sleep. So, to all the caffeine lovers out there, try avoiding those cravings if you want to improve your sleep quality and sleep hygiene.

3 hours before bed: Refrain from heavy meals and alcohol, as they can interfere with sleep quality. Zie is completely against alcohol consumption because she understands the importance of good health and alcohol is very disruptive to your REM sleep. Eating heavy meals right before bed can increase the chances of gastric reflux and can destroy your sleep. You must abstain from consuming excessive liquid right before bed so that you do not end up waking up every now and then.

2 hours before bed: Stop working and engaging in mentally stimulating activities. Do not overstimulate yourself. Wind-down and allow yourself time to relax before bedtime.

1 hour before bed: Power down all screens and start a calming and mindful bedtime routine. Reducing blue light exposure helps regulate melatonin production, making it easier to fall asleep naturally.

This World Health Day, make sure you prioritise your health by maintaining good sleep hygiene.