Sleep hygiene

Sleep hygiene is a set of habits and environmental conditions that support regular, good-quality sleep. It includes routines, light exposure, activity, and the bedroom environment.

Cognitive behavioral therapy for insomnia: A structured treatment for insomnia that changes sleep-related behaviors and beliefs. It uses behavioral tools, including stimulus control and sleep scheduling, when routine advice alone is insufficient.
Circadian rhythm: An internal biological cycle that repeats about every 24 hours and coordinates processes such as sleep and wakefulness. Regular schedules and timed light exposure help align sleep with this daily rhythm.
Sleep: A naturally recurring state of reduced responsiveness and altered brain activity that supports health and functioning. Sleep hygiene aims to support this recurring biological state.
Sleep medicine: The medical specialty concerned with diagnosing and treating sleep disorders. Sleep hygiene is one behavioral topic within a field that also addresses diagnosable disorders.
Stimulus control therapy: A behavioral treatment that strengthens the association between bed and sleep. Its rules translate sleep hygiene into specific responses to wakefulness and the bed.
Sleep homeostasis: The regulation that increases sleep pressure during wakefulness and reduces it during sleep. Daytime activity and avoiding long naps can preserve sleep pressure for nighttime.
Insomnia: A sleep disorder involving persistent difficulty falling asleep, staying asleep, or returning to sleep despite adequate opportunity. It is a common problem that prompts changes to sleep habits, though hygiene alone may not resolve it.
Sleeping pill: A medication used to induce, maintain, or otherwise improve sleep. Medication changes sleep through pharmacological effects rather than habits or bedroom conditions.
Sleep diary: A record of sleep timing, awakenings, and related habits or symptoms. It reveals patterns that can guide changes to a sleep routine.
Melatonin: A hormone produced mainly by the pineal gland that signals biological night. Evening light can suppress its release and shift the timing of sleep.

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