Journal of Sleep Disorders & Therapy
Open Access

Behavioral Sleep Hygiene in Enhancing Cognitive Behavioral Therapy for Insomnia

Arya Haword^{* *}Correspondence: Arya Haword, Department of Psychiatry and Sleep Research, University of Toronto, Toronto, Canada, Email:

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Sleep hygiene has become an increasingly important topic in the discussion of public health, clinical practice, and everyday wellbeing. At its core, it refers to a set of behavioral and environmental practices that promote quality sleep and prevent sleep disturbances [1]. The modern world, however, often undermines natural sleep processes with long working hours, artificial lighting, and round-the-clock connectivity. This tension has made sleep hygiene more than just advice; it is now a fundamental tool for coping with the challenges of contemporary lifestyles [2].

Sleep is a biologically regulated phenomenon, controlled by both homeostatic sleep drive and circadian rhythms. The homeostatic system ensures that the longer one stays awake, the stronger the pressure to sleep becomes, while the circadian system operates as an internal clock synchronized with environmental cues, particularly light and darkness [3]. The harmony between these systems is crucial for maintaining restorative sleep. Sleep hygiene functions as a way to preserve this harmony through intentional behaviors that reduce interference with these natural processes. Regular sleep and wake schedules, avoidance of stimulants close to bedtime, exposure to natural light during the day, and creating a sleep-conducive environment all help maintain alignment between physiology and behavior. When these practices are neglected, the misalignment can manifest as insomnia, excessive daytime fatigue, or chronic disruption that undermines health over time [4].

The role of sleep hygiene is most visible in the treatment of insomnia. Cognitive Behavioral Therapy for Insomnia, widely regarded as the gold standard for non-pharmacological treatment, incorporates sleep hygiene as one of its foundational elements. Although sleep hygiene alone may not completely resolve chronic insomnia, it lays the groundwork for other techniques by creating conditions in which sleep is more likely to occur naturally. Individuals who engage in consistent routines, restrict stimulating activities before bed, and build a stronger association between their sleeping space and rest tend to find other therapies more effective [5].

Another domain where sleep hygiene proves valuable is in the management of circadian rhythm disturbances. People who work rotating shifts, travel frequently across time zones, or naturally have delayed sleep phases often find their biological clocks misaligned with social and professional obligations [6]. For them, simple interventions like minimizing evening exposure to bright screens, using blackout curtains during the day, and reinforcing consistency in sleep-wake cycles are powerful. While such measures may not entirely erase the difficulties imposed by structural or occupational demands, they provide at least partial mitigation [7].

The importance of sleep hygiene also extends into the realm of mental health. Sleep and mental well-being share a reciprocal relationship; poor sleep exacerbates conditions like anxiety and depression, while those conditions in turn disrupt sleep [8]. This feedback loop makes intervention complex, but it also underscores the value of non-pharmacological strategies. Encouraging sleep hygiene allows individuals to regain a sense of control, stabilizes circadian patterns, and reduces nighttime awakenings. Over time, these improvements contribute to emotional stability and better daily functioning. For patients already undergoing therapy or medication for psychiatric conditions, sleep hygiene serves as a low-cost and accessible complement that improves overall treatment outcomes [9].

Nevertheless, practicing sleep hygiene consistently is easier said than done. Modern society creates multiple obstacles. Electronic devices emit blue light that suppresses melatonin secretion and delays the onset of sleep, yet many people remain glued to screens until late hours. Work cultures that reward productivity and long hours often glorify sleep deprivation, making rest seem like a weakness rather than a biological necessity. Young adults and students, whose schedules are already irregular, often engage in late-night study sessions or social activities that disrupt circadian stability [10].

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