Dole News | [7]
Sleep is a fundamental biological need, as essential to our health and well-being as food and water. Yet, in today’s fast-paced, digitally connected world, many people neglect their sleep, either willingly or due to poor habits. Practicing good sleep hygiene — healthy habits supporting high-quality sleep — is critical for physical, mental, and emotional health.
Mental health is closely tied to sleep quality. Restorative sleep allows the brain to process information, consolidate memories, and manage emotions. Research has shown adequate sleep contributes to better decision-making, enhanced creativity, and sharper cognitive abilities. Chronic sleep deprivation impairs cognitive function, slows reaction times, and increases the risk of accidents and errors. Over time, it can contribute to the development of anxiety, depression, and other mental health disorders. Physically, inadequate or irregular sleep can weaken the immune system, making the body more susceptible to infections. It also disrupts the balance of hormones that regulate hunger and appetite, which can lead to overeating and weight gain. Poor sleep is linked to increased inflammation in the body, raising the risk of cardiovascular disease and other inflammatory conditions. Good sleep hygiene is a simple yet powerful tool for enhancing overall health. By making sleep a priority and adopting healthy bedtime routines, individuals can improve mental and physical well-being while protecting themselves against the risks associated with poor sleep habits.
Good sleep hygiene includes: • Setting a regular bedtime and wake-up schedule
• Creating a restful sleeping environment • Limiting exposure to screens before bed • Avoiding caffeine late in the day These practices help regulate the body's internal clock, known as the circadian rhythm, which controls sleep-wake cycles and influences many physiological processes. Quality sleep strengthens the immune system, supports healthy brain function, improves concentration, and promotes emotional resilience. It also plays a vital role in regulating metabolism and reducing the risk of chronic conditions such as obesity, heart disease, and Type 2 diabetes.
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