Which sleep hygiene practice is recommended to facilitate sleep?

Which sleep hygiene practice is recommended to facilitate sleep?

• A. Exercise vigorously within 2 hours of bedtime
• B. Use bright lighting in the bedroom
• C. Maintain a cool room and a comfortable bed
• D. Keep the bedroom for activities other than sleep

Answer: (C)

Sleep is facilitated when the sleeping environment supports both the body’s natural cooling process and physical comfort. Keeping the bedroom cool helps alignment with the body's circadian rhythm, promoting the drop in core temperature that signals sleep onset and reduces arousal. A comfortable bed minimizes physical discomfort that could wake you or disrupt sleep, helping you fall asleep more easily and stay asleep. In contrast, exercising vigorously within a short time before bed increases arousal and body temperature, which can delay sleep onset. Bright lighting near bedtime suppresses melatonin and keeps you alert. Using the bedroom for wakeful activities trains the mind to associate the space with wakefulness, making it harder to fall asleep. So maintaining a cool room and a comfortable bed is the best practice to facilitate sleep.

Sleep is facilitated when the sleeping environment supports both the body’s natural cooling process and physical comfort. Keeping the bedroom cool helps alignment with the body's circadian rhythm, promoting the drop in core temperature that signals sleep onset and reduces arousal. A comfortable bed minimizes physical discomfort that could wake you or disrupt sleep, helping you fall asleep more easily and stay asleep.

In contrast, exercising vigorously within a short time before bed increases arousal and body temperature, which can delay sleep onset. Bright lighting near bedtime suppresses melatonin and keeps you alert. Using the bedroom for wakeful activities trains the mind to associate the space with wakefulness, making it harder to fall asleep. So maintaining a cool room and a comfortable bed is the best practice to facilitate sleep.