What is sleep hygiene? “Sleep hygiene” refers to the behavioral habits that we reinforce and that help us optimize the quality and quantity of our sleep . Poor sleep habits practiced for many years lead to common sleep problems such as insomnia. Why is it important to practice good sleep hygiene? Sleep hygiene is important to practice as it promotes healthy sleep and daytime wakefulness. Good sleep is linked to many health benefits, and a lack of it can lead to heart disease, high blood pressure, stroke, weight gain and diabetes. How do we know when we need sleep? Within each of our brains, we have what is referred to as an internal clock controlled by the SCN (suprachiasmatic nucleus) located in the hypothalamus. This alternates a sleep-wake cycle, known as the “circadian rhythm”. It is a behavioral and physiological cycle that takes place over 24 hours. Our internal clock is synchronized with our bodily processes such as temperature, blood pressure and other brain states. The main synchronizer of sleep is light transferred through the optic nerve to the SCN. The SCN sends messages to the brain to decide whether it is day or night, these changes trigger changes in body temperature and drowsiness. What can cause poor sleep quality? Working against your body clock can result in poor quality sleep, so it means choosing not to sleep when you're tired and ignoring your brain's signals. The consumption of alcohol, the use of sleeping pills and the use of cigarettes can be mistakenly considered remedies to facilitate the process of falling asleep. These things do not make an individual more likely to sleep. Alcohol has an immediate sleep inducing effect, a few hours later when the blood alcohol level... middle of the paper... takes at least 4 hours before going to bed as exercise accelerates the heart rate which it raises your blood pressure, this keeps you awake. The timing of training is important: exercising during the morning or early afternoon does not interfere with sleep. However, relaxation techniques such as yoga can be performed before going to sleep. Turn off all electronic devices (phones, music players, etc.) at least half an hour before going to bed and do not expose yourself to bright lights as it may give you brain hints that it's time to wake up. You can take a warm bath before going to sleep because it will increase your body temperature; it's the drop in body temperature after bathing that makes you feel drowsy. Don't take your worries to bed; abandon worries about work, school, daily life, etc. Some people find it helpful to assign a "worry period" during the evening or late afternoon to address these issues.