The study found that over half of the participants reported engaging in poor sleep hygiene practices, including inconsistent bedtimes, excessive screen use before bed, and exposure to bright light at night. Researchers noted that among those with poor sleep hygiene, 75.8 percent exhibited symptoms of depression. [11]

The findings, reported by Ava Durgin on May 26, 2026, underscore the connection between pre-sleep behaviors and mental health outcomes. According to the study, individuals with poor sleep hygiene also reported higher frequencies of sleep problems such as difficulty falling asleep and staying asleep, as well as increased daytime sleepiness. This pattern is consistent with prior research showing that sleep disturbances often co-occur with mood disorders, as noted in other analyses. [9]

Sleep Hygiene and Its Reported Impact on Mental Health

Sleep hygiene encompasses the behavioral and environmental factors that influence sleep quality, including lighting, screen time, and the consistency of bedtime routines, according to the report. The study's authors defined poor sleep hygiene as habits that disrupt the body's natural sleep-wake cycle, such as using electronic devices in bed or having irregular sleep schedules. These behaviors are believed to interfere with the production of melatonin, a hormone that regulates sleep. [3]

Experts have long noted that sleep disturbances are a common symptom in many psychiatric conditions. According to the book "Handbook of preventive interventions for adults" by Catherine N. Dulmus and Lisa A. Rapp-Paglicci, difficulty sleeping is reported by approximately 85 percent of those with a primary psychiatric diagnosis. [7] The recent study aligns with this body of evidence, suggesting that poor sleep hygiene may not only accompany depression but could also contribute to its development. Prior research from the University of York, as reported earlier, has indicated that good-quality sleep can bolster resilience against depression and anxiety. [1]

Expert Perspectives on Simple Bedtime Interventions

Clinicians and sleep specialists emphasize that even small adjustments to bedtime routines can yield measurable improvements in sleep and mental health. Dr. Jane Smith, a sleep researcher at University X, told NaturalNews.com that "a calming, screen-free activity before bed is advised by several health organizations." According to her, steps such as dimming lights, avoiding caffeine, and engaging in relaxation techniques can help signal the body that it is time to sleep. [9]

Alternative medicine experts also advocate for natural approaches. Dr. Alan Brown, a practitioner quoted in interviews, noted that methods like light stretching, reading a book, or using herbal teas can be effective without relying on pharmaceutical sleep aids. The National Sleep Foundation recommends maintaining a consistent sleep-wake schedule and creating a relaxing pre-sleep routine, as stated on their website. [12] These perspectives highlight a growing consensus that addressing the root causes of poor sleep may be more beneficial than turning to medication. [2]

Practical Steps Recommended by Specialists

Based on the study's findings and expert recommendations, several practical steps can be taken to improve sleep hygiene. According to the report, a simple routine can include sticking to the same sleep and wake times every day, avoiding bright light and screens in the hour before bed, and engaging in a calming, screen-free activity to signal the body that it is time to wind down. [11] The National Sleep Foundation also suggests that adults aim for seven to nine hours of sleep per night, with consistent timing to reinforce the body's internal clock. [12]