Sleep hygiene and hormonal influences on sleep quality

Maintaining good sleep hygiene is essential for health, concentration, and well-being. Sleep hygiene involves creating habits and environments that support restorative rest, such as maintaining consistent sleep and wake times, even on weekends. Environmental factors like room temperature, light, and noise levels also play a significant role. It is recommended to use the bed primarily for sleeping rather than for work or screen time to strengthen the mental association between the bed and rest.

Disruptions in sleep often occur during the ‘wolf hour,’ typically between 3:00 AM and 4:00 AM. This phenomenon is linked to the interaction of three hormones: serotonin, melatonin, and cortisol. During these early morning hours, melatonin levels—which promote sleep—begin to decrease, while cortisol—the hormone responsible for alertness and stress response—starts to rise. This hormonal shift can lead to an imbalance that causes people to wake up and struggle to fall back asleep.