Perception vs. practice: a gap analysis of sleep hygiene knowledge and behaviour in young adults

Abstract

Poor and insufficient sleep are common among young adults, increasing health risks. Despite widespread awareness of sleep hygiene, many still engage in conflicting behaviors, revealing a clear knowledge–behavior gap. We reviewed 2019–2025 studies on 18–30-year-olds using content and thematic analyses of self-reported knowledge and practices. Findings showed that although about two-thirds score highly on sleep hygiene awareness, fewer than forty percent consistently follow guidelines. Three main barriers emerged: nighttime technology use delaying sleep, academic or work stress leading to sleep sacrifice, and the misconception that weekend “catch-up” sleep compensates for deficits. The COVID-19 pandemic further intensified these issues. Lifestyle-tailored interventions are needed—dCBT-I apps can provide personalized support, and campus programs can integrate sleep education. A participatory pilot with 12 students showed modest improvements in sleep quality, regularity, and hygiene adherence, suggesting that low-intensity, user-centered strategies can help translate awareness into lasting behavior change. This study combines a systematic review with a participatory pilot, offering an evidence-based foundation for scalable sleep interventions.