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Hygiene · Chapter 9. Personal Hygiene and Healthy Lifestyle

Prevention of bad habits

Prevention of harmful habits is a set of measures aimed at preventing the development of deviant behavior (alcoholism, tobacco smoking, substance abuse) and fostering a healthy lifestyle. It is based on maintaining an optimal work-rest schedule, as well as the timely correction of human needs.

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Sleep for adultsAt least 7–8 hours per day (according to I.M. Sechenov)
Goal of a healthy lifestylePreservation of health and achievement of active longevity
Risk groupAdolescents during periods of coping with life difficulties
Basis of the scheduleFormation of a dynamic stereotype of work and rest
3 min readFor medical studentsUpdated Sep 20, 2026
Material prepared by WhiteCoat Pro editorial team based on platform study guidesReviewed by medical editor: Aulov A. A., general practitioner · 09/24/2026

Basics of a healthy lifestyle

A healthy lifestyle (HLS) implies the implementation of beneficial biological and social attitudes. Its main goal is to create favorable conditions for preserving health and prolonging active life.

The basic principle of a healthy lifestyle is the rejection of excesses that harm the body. To maintain health, it is necessary to eat a balanced diet, engage in physical exercise, maintain personal hygiene, and have useful hobbies (such as collecting or floriculture).

A key element is the daily schedule—the proper distribution of time for work, rest, meals, and being outdoors. The regularity of actions forms a dynamic stereotype that normalizes physiological processes, restores strength, and increases working capacity. The schedule should be consistent while taking into account age, profession, health status, and climate.

Sleep hygiene

Sleep is essential for the restoration of the central nervous system, sensory organs, and muscles. During sleep, nervous activity is inhibited, and the cells of the cerebral cortex accumulate energy.

  • Adults need at least 7–8 hours of sleep.
  • The optimal time to go to sleep is from 22:00 to 23:00, and to wake up is from 7:00 to 8:00.
  • It is important to go to bed and wake up at the same time to develop a conditioned reflex.

Sound sleep requires silence, darkness, a temperature of 17–18 °C, and fresh air. Dinner should be eaten 1.5–2 hours before sleep, and an evening walk is beneficial. Chronic sleep deprivation exhausts the nervous system, causes irritability, and leads to problems with internal organs.

Test your knowledge on the topicTasks from the Hygiene course question bank — answer and detailed explanation provided immediately.

Development of harmful habits (addictions)

Tobacco smoking, heavy drinking, and substance abuse are forms of deviant behavior that develop according to a similar scenario.

  1. Exploratory stage (experimentation). A person (often an adolescent) encounters difficulties and cannot resolve them in a socially acceptable way. One-off episodes of use occur. At this stage, the problem is easy to overlook. If a person finds adequate ways to solve problems, addiction does not develop.
  2. Stabilization and consolidation. Deviant behavior becomes regular. The suppression of normal human needs begins, even down to basic physiological ones (such as the need for food). Secondary prevention and specialist assistance are required to return to normal ways of satisfying needs.
  3. Manic addiction. A profound restructuring of physiology and psyche takes place. Reversal at this stage is extremely difficult even with prolonged treatment.

Risk factors for deviant behavior

The main factors provoking the development of addictions include:

  • Use of alcohol and drugs, smoking, gambling addiction.
  • Inability to cope independently with life difficulties (in studies, family).
  • Influence of the social environment and upbringing characteristics.
  • Genetic predisposition and psychophysiological characteristics (e.g., disorders of neurohumoral regulation).

Class and exam questions

What is the main rule of the daily schedule?

Under all circumstances, the daily schedule must be as consistent as possible so that the nervous system can adapt to the alternation of excitation and inhibition.

Why do adolescents develop harmful habits?

Most often, the cause is encountering life difficulties and the inability to satisfy one's needs in a socially acceptable way.

Why is the second stage of addiction development dangerous?

At the stabilization stage, episodes become regular, and normal human needs (even basic ones) begin to be suppressed for the sake of deviant activity.

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Other topics in "Chapter 9. Personal Hygiene and Healthy Lifestyle"

Healthy lifestyleHardening of the bodySkin and hair hygieneOral hygieneClothing and footwear hygieneWork and rest scheduleSleep hygienePsychohgieneEyelid hygienePrevention of HIV infection
The entire section "Chapter 9. Personal Hygiene and Healthy Lifestyle"

Prepared by WhiteCoat Pro faculty in accordance with the medical school curriculum. For educational purposes only.