Sleep Medicine and Behavioral Health

Abstract

Background: Insomnia is a prevalent sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early and not being able to go back to sleep. It can lead to significant disruptions in daily functioning and overall quality of life. Sleep hygiene, which refers to a set of behavioral and environmental practices aimed at promoting healthy sleep, is often recommended as a non-pharmacological approach to managing insomnia. This review aims to examine the role of sleep hygiene in the management of insomnia and explore its efficacy based on current evidence.
Methods: A systematic review of studies published between 2010 and 2023 was conducted to evaluate the impact of sleep hygiene interventions on insomnia. Data from randomized controlled trials (RCTs), cohort studies, and meta-analyses were analyzed to determine the effectiveness of sleep hygiene in improving sleep quality, reducing sleep onset latency, and enhancing overall well-being.
Results: Evidence suggests that sleep hygiene interventions, including regular sleep schedules, a comfortable sleep environment, and cognitive behavioral strategies, significantly improve sleep outcomes for individuals with insomnia. Studies found that sleep hygiene education reduced sleep onset latency, improved sleep efficiency, and led to better overall sleep quality. However, the impact varied depending on the severity of insomnia and the duration of intervention.
Conclusion: Sleep hygiene plays a vital role in managing insomnia and should be considered a first-line approach, particularly for individuals with mild to moderate insomnia. It is most effective when combined with other behavioral therapies, such as cognitive behavioral therapy for insomnia (CBT-I). Future research should explore the long-term effects of sleep hygiene interventions and assess their integration into standard insomnia treatment protocols.