Improve sleep hygiene for better stress recovery

Poor sleep amplifies the stress response, while quality sleep restores the body's ability to regulate cortisol and manage emotional reactions. Improving sleep hygiene -- the habits and environment around sleep -- is one of the most effective long-term stress management strategies.

Key Practices

1. Keep a consistent schedule: Go to bed and wake up at the same time every day, including weekends. This stabilizes your circadian rhythm.
2. Create a dark, cool environment: Keep the bedroom at 15-19C (60-67F). Use blackout curtains or a sleep mask.
3. Limit screens before bed: Blue light from phones and laptops suppresses melatonin production. Stop screens 30-60 minutes before sleep.
4. Avoid caffeine after midday: Caffeine has a half-life of 5-6 hours and can disrupt sleep even if you fall asleep normally.
5. Wind down deliberately: Read, stretch, or take a warm bath in the hour before bed.

Tips

• Aim for 7-9 hours per night for adults
• If you cannot fall asleep within 20 minutes, get up and do a quiet activity until you feel drowsy
• Alcohol may help you fall asleep faster but fragments sleep later in the night
• Keep a notepad by your bed to write down worries so they do not loop in your mind