Sleep Hygiene

Sleep Hygiene: What It Is and Why It Matters

Quality sleep is one of the most important, yet most overlooked, foundations of health. We talk a lot about nutrition, exercise, and stress management, but sleep sits at the center of all three. Without it, the body struggles to heal, think clearly, regulate hormones, or manage inflammation.

Despite this, many adults struggle with sleep. According to the Centers for Disease Control and Prevention (CDC), nearly one-third of Americans do not get the recommended amount of sleep each night (https://www.cdc.gov/sleep). Poor sleep is linked to increased risk of chronic pain, cardiovascular disease, depression, impaired memory, low energy, hormonal imbalances, and decreased immune function. 

One of the most effective ways to improve sleep is through sleep hygiene, a set of habits and environmental practices that support consistent, restorative sleep. Sleep hygiene doesn’t involve pills, expensive gadgets, or complicated routines. Instead, it focuses on simple, evidence-informed behaviors that give your brain and body the signals they need to rest.

This article breaks down what sleep hygiene is, why it matters, and how to start improving your sleep, whether you’re dealing with stress, chronic pain, or simply want to feel and function better throughout the day.

 

What Is Sleep Hygiene?

Sleep hygiene refers to daily habits and environmental choices that make it easier to fall asleep, stay asleep, and wake feeling refreshed. It includes things like establishing a consistent schedule, creating a calming nighttime routine, limiting stimulants before bed, and designing a sleep-friendly environment.

Most people think of “hygiene” as cleanliness. In the case of sleep, hygiene means cleaning up the things that interfere with your natural sleep rhythms.

While sleep needs vary, most adults require 7–9 hours per night to maintain optimal cognitive, physical, and emotional function. When sleep is consistently disrupted, the body struggles to recover, especially from musculoskeletal stress, inflammation, and exercise. This is why sleep quality is crucial for patients with chronic pain or recovering from injury, including many who visit our clinic here in Winston-Salem.

 

Why Sleep Matters for Health

Sleep impacts every system in the body. Here’s a brief look at why it’s so important:

1. Cognitive Function

Sleep is essential for memory, focus, learning, and decision-making. During sleep, the brain consolidates information and clears metabolic waste, including beta-amyloid, a protein linked to neurodegenerative disease. (National Institute of Neurological Disorders and Stroke: https://www.ninds.nih.gov/health-information/patient-caregiver-education/brain-basics-understanding-sleep)

2. Hormone Regulation

Sleep influences hormones that regulate appetite, blood sugar, stress, and metabolism. Poor sleep raises cortisol (the stress hormone), increases hunger hormones, and reduces insulin sensitivity, making weight management more difficult.

3. Musculoskeletal Repair

Deep sleep is when the body performs the majority of its tissue repair. This includes healing microtears in muscle, replenishing energy stores, and regulating inflammation. For patients dealing with back pain, neck pain, tendinopathy, or plantar fasciitis, sleep is a major contributor to recovery.

4. Immune System Function

Consistent sleep strengthens the immune response and reduces inflammation. Even one night of poor sleep can elevate inflammatory markers.

5. Mood and Emotional Health

Sleep deprivation is linked to anxiety, irritability, and low mood. For individuals under chronic stress, improving sleep is often one of the most effective first steps toward emotional resilience.

 

Understanding Your Sleep-Wake Rhythm

Healthy sleep hygiene supports your circadian rhythm, the internal clock that governs sleep cycles, digestion, hormone release, and temperature regulation. Light exposure, meal timing, exercise, and stress all influence circadian rhythms.

When routines are irregular, late nights, variable wake times, and inconsistent meals, your circadian rhythm becomes misaligned, making it harder for your body to recognize when it’s time to sleep.

This is especially important for patients who work long hours, shift work, or high-stress jobs, which are common patterns we see at Arthrology Chiropractic.

 

Core Principles of Good Sleep Hygiene

Below are the most evidence-supported strategies for improving sleep hygiene. These principles are backed by research from organizations such as the Sleep Foundation (https://www.sleepfoundation.org) and the American Academy of Sleep Medicine (https://aasm.org).

1. Maintain a Consistent Sleep Schedule 

The single most important habit for improving sleep is going to bed and waking up at the same time each day, even on weekends.

Consistency strengthens the circadian rhythm, improves sleep quality, and reduces sleep latency (the time it takes to fall asleep).

 Aim for:

• 7–9 hours of sleep
• A steady bedtime and wake time
• Avoiding naps longer than 20–30 minutes, especially late in the day

2. Create a Wind-Down Routine

A calming pre-sleep routine signals the brain that it’s time to transition from activity to rest 

Examples include:

• Light stretching
• Reading
• A warm shower
• Relaxing music
• Deep breathing or meditation
• Journaling or planning the next day

Avoid stimulating activities like intense exercise, stressful conversations, or electronic use close to bedtime. 

3. Limit Blue Light and Screen Exposure 

Phones, tablets, and TVs emit blue light that suppresses melatonin, the hormone that signals sleep readiness.

Try:

• Avoiding screens at least 60 minutes before bed
• Using “night mode” or blue light filters
• Keeping devices out of the bedroom 

If screen time is unavoidable, consider amber glasses or blue-light–blocking settings in the evening.

4. Optimize Your Sleep Environment

Your sleep environment should be quiet, cool, and dark.

Helpful adjustments:

• Room temperature between 60–67°F
• Blackout curtains or an eye mask
• White noise machine or fan
• Supportive mattress and pillow
• No TV in the bedroom 

Patients with neck, back, or sciatica pain may benefit from specific pillow types or sleep positions, which we can discuss individually.

5. Limit Caffeine and Alcohol in the Evening 

Caffeine has a half-life of about 5–6 hours, meaning afternoon coffee can still affect sleep. 

Recommendations:

• Avoid caffeine after 2 pm
• Keep alcohol intake moderate
• Understand that alcohol may help you fall asleep, but disrupts deep sleep later

Energy drinks and pre-workout supplements often contain hidden stimulants that can interfere with sleep long after consumption.

6. Exercise — But Not Too Late

Regular physical activity improves sleep quality and reduces stress. However, vigorous exercise too close to bedtime may elevate heart rate and delay sleep.

Aim for:

• Exercise earlier in the day
• Light stretching or mobility in the evening

Consistent movement is beneficial for patients with chronic musculoskeletal pain.

7. Manage Stress Throughout the Day 

If stress is not addressed during the day, it often shows up at night as racing thoughts or difficulty winding down.

Key strategies:

• Mindfulness practices
• Light movement breaks
• Setting boundaries around work time
• Talking through concerns earlier in the day

Stress directly affects sleep quality by regulating cortisol levels, underscoring the importance of stress management.

 

How Sleep Hygiene Connects to Pain and Recovery 

At Arthrology Chiropractic in Winston-Salem, many of our patients report more intense pain or stiffness after nights of poor sleep. This is not a coincidence.

Poor sleep increases:

• Muscle tension
• Sensitivity to pain
• Inflammatory markers
• Fatigue and compensatory movement patterns

Good sleep supports:

• Tissue repair
• Joint health
• Exercise recovery
• Mood and energy
• Overall resilience

Improving sleep hygiene is often one of the most critical yet overlooked aspects of recovery from musculoskeletal conditions.

 

Practical First Steps (Start Tonight)

If you’re new to sleep hygiene, begin with two simple changes:

1. Establish a consistent bedtime and wake time.
2. Turn off screens one hour before bed.

From there, you can gradually adjust your environment, add wind-down routines, and refine daytime habits. 

Most people notice improvements within 1–2 weeks.

 

How We Can Help

If poor sleep is affecting your pain, energy, or overall well-being, we can help. During your visit to Arthrology Chiropractic in Winston Salem, we can evaluate your musculoskeletal health, daily habits, and sleep patterns to build a plan that supports both recovery and long-term health.

Better sleep supports better healing. Schedule your next visit to learn how your spine, nervous system, and sleep habits work together.