Why sleep matters & Sleep hygiene and treatment
Lesson 2 · 5 min
Based on MedlinePlus en español — Insomnia. Original educational summary, read by a medical doctor and confirmed reliable, pending formal approval. Not medical advice.
Learning objectives
- Explain why sleep matters.
- Explain sleep hygiene and treatment.
Why sleep matters
During sleep the body repairs tissues, consolidates memory, and regulates hormones that control appetite, stress, and growth. Chronic poor sleep is associated with a higher risk of high blood pressure, heart disease, diabetes, obesity, and depression, as well as accidents and errors at work or while driving. Most adults need seven to eight hours of sleep per night, though individual needs vary.
Sleep hygiene and treatment
The first-line treatment for chronic insomnia is cognitive behavioral therapy for insomnia, which changes the thoughts and habits that perpetuate poor sleep. Good sleep hygiene includes a consistent sleep schedule, a dark quiet cool bedroom, regular exercise earlier in the day, and avoiding caffeine, alcohol, and screens before bed. Sleeping pills may help short term but are not a long-term solution and can cause dependence and side effects.
Key concepts
- When sleep does not come
- Insomnia is a common sleep disorder in which a person has trouble falling asleep, staying asleep, or wakes too early and cannot return to sleep, despite having enough opportunity to sleep.
- What disrupts sleep
- Stress is the most frequent trigger, but many factors contribute: irregular schedules, shift work, jet lag, caffeine and nicotine late in the day, alcohol, heavy meals before bed, and screens in the bedroom.
- Why sleep matters
- During sleep the body repairs tissues, consolidates memory, and regulates hormones that control appetite, stress, and growth.
- Sleep hygiene and treatment
- The first-line treatment for chronic insomnia is cognitive behavioral therapy for insomnia, which changes the thoughts and habits that perpetuate poor sleep.