Sleep Hygiene & Optimization

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Why Sleep Matters??

Sleep is not a luxury it is a biological necessity. According to the World Health Organization (WHO), inadequate and poor-quality sleep increases the risk of non-communicable diseases, weakens immunity, affects mental health, and reduces productivity at work.

The Science of Healthy Sleep

WHO & CDC recommend 7–9 hours of quality sleep for adults each night.
Restorative sleep supports brain function, emotional balance, metabolic health, and cardiovascular well-being.
Chronic sleep deprivation is linked to obesity, hypertension, diabetes, depression, and workplace errors.

Evidence-Based Sleep Hygiene Practices

1. Maintain a Consistent Sleep Schedule

Sleep and wake at the same time every day, even on off days.
Helps stabilize the body’s circadian rhythm (Sleep Foundation).

2. Reduce Screen Exposure Before Bed

Avoid screens 60–90 minutes before sleep.
Blue light suppresses melatonin, delaying sleep (CDC).

3. Optimize Your Sleep Environment

Keep the bedroom cool (18–24°C), dark, and quiet.
Use blackout curtains, eye masks, or earplugs if needed (WHO).

4. Limit Stimulants and Heavy Meals.

Avoid caffeine, nicotine, alcohol, and heavy meals 4–6 hours before sleep.
These disrupt sleep quality and duration (Sleep Foundation).

5. Establish a Relaxing Pre-Sleep Routine.

Engage in calming activities: prayer, meditation, breathing exercises, or light reading.
Consistent routines cue the brain for rest.

6. Use Naps Wisely

Short naps of 20–30 minutes can improve alertness.
Avoid long or late naps (CDC).

7. Get Daylight Exposure and Stay Active

Exposure to natural light and regular physical activity improves sleep regulation.
Avoid intense exercise close to sleep time (WHO).

Sleep Optimization Tips for Shift Workers.

Shift work disrupts the natural body clock and increases the risk of fatigue-related errors, metabolic disorders, and poor mental health (WHO).

1. Protect Your Sleep Window

Treat your main sleep period as non-negotiable.
Inform family and reduce noise interruptions.

2. Use Light Strategically

During night shifts: use bright light at work to stay alert.
After work: wear dark sunglasses to limit morning light exposure and support daytime sleep (CDC).

3. Create a Daytime Sleep Environment

Use blackout curtains, eye masks, and white noise.
Keep the room cool and quiet to mimic night-time conditions.

4. Time Caffeine Carefully

Use caffeine early in the shift only.
Avoid caffeine 4–6 hours before planned sleep.

5. Plan Meals Around Shifts

Eat light, balanced meals during night shifts.
Avoid heavy, greasy foods before sleep to prevent digestive discomfort.

6. Prioritize Recovery on Off Days

Avoid extreme sleep-in times.
Gradually reset sleep patterns rather than abrupt changes.

Quality sleep is essential for safety, productivity, and long-term health especially for shift workers. Consistent habits and smart environmental adjustments make a measurable difference.

Sleep better. Work safer. Live healthier.

Got questions? Drop them in the comments below—we would love to hear from you!

RD, LD Julius Sammah
MyHealthCop Certified Dietician

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