5.17 Restorative Sleep Habits

Why Sleep Health Matters

Sleep hygiene refers to habits that promote consistent, restorative sleep. Poor sleep is linked to weakened immune function, memory problems, mood disorders, weight gain, and impaired judgment. Chronic sleep deprivation increases risk for depression, anxiety, and cardiovascular disease, and impairs concentration and decision-making the next day.

Building Better Sleep Habits

Healthy strategies include keeping a consistent sleep schedule, avoiding caffeine/alcohol before bed, limiting screen time (blue light suppresses melatonin), exercising regularly (but not right before bed), and creating a cool, dark, quiet sleep environment. Using the bed only for sleep helps strengthen the mental association between bed and rest.

Sleep Disorders to Know

Insomnia (trouble falling/staying asleep), sleep apnea (breathing repeatedly stops), narcolepsy (sudden sleep attacks), and night terrors/somnambulism (sleepwalking) disrupt restorative sleep. Treating these disorders and practicing good sleep hygiene both improve overall physical and mental health.

Key terms

Sleep hygiene

Habits and practices, like consistent schedules and limiting screens, that promote restorative sleep.

Melatonin

Hormone released by the pineal gland in darkness that promotes sleepiness.

Insomnia

A sleep disorder involving persistent difficulty falling or staying asleep.

Sleep apnea

A disorder in which breathing repeatedly stops and starts during sleep, disrupting rest.

Effects of sleep deprivation

Weakened immunity, impaired memory and judgment, mood problems, and increased risk of depression/anxiety.

Try an AP-style question

Which habit best improves sleep quality?

1. Napping for hours
2. Drinking coffee at night
3. Using screens in bed
4. Keeping a consistent sleep schedule