Sleep hygiene

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Sleep hygiene is the practice of following simple guidelines in an attempt to ensure more restful, effective sleep which can promote daytime alertness and help treat or avoid certain kinds of sleep disorders. Trouble sleeping and daytime sleepiness can be indications of poor sleep hygiene.

An extreme form of sleep hygiene is dark therapy, an experimental treatment.

Contents

[edit] Conditions related to sleep hygiene

Sleep hygiene is frequently advised for conditions which research has linked to problems with sleep duration (especially short sleep duration) such as bipolar disorder, depression[1], diabetes, heart disease[2][3][4], hypertension and obesity.[5][6] Sleep hygiene has also been linked to school performance.[7] Clinical trials of sleep hygiene for these conditions are few; instead a causal relationship has usually been inferred from correlations in available survey data.

Sleep hygiene is useful for a wide range of sleep complaints and combines advice about homeostatic, adaptive and circadian aspects of sleep control, how to avoid sleep deprivation, and how to respond to unwanted awakenings from sleep if these occur.[8]

[edit] General suggestions

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Doctors and clinics which advise sleep hygiene to patients and families have their own lists of suggestions. Which items are suggested for which patients depend on knowledge of the individual situation gained by interview. Suggestions which may be included within sleep hygiene and discussed with a patient can include:

Timing

  • Try to arise at the same time every day.
  • Try to maintain a consistent bedtime, but go to bed only when sleepy.
  • Any nap should be short and earlier than 3 p.m.

Preparation

  • Exercise regularly, preferably outdoors.
  • Limit use of caffeine and nicotine in the evening if they affect sleep.
  • Avoid alcohol in the evening as its apparent helpfulness is shortlived.
  • Avoid television and the computer screen for an hour or more before bedtime.
  • Try to avoid stimulating mental and physical activities before bedtime.
  • Gradually decreasing surrounding light levels in the hours before bedtime may be helpful.

Environment

  • The bedroom should be quiet and cool.
  • The bedroom should be as dark as possible. Nightlights in the hall and the bathroom may help to avoid bright light during sleep time.
  • The bed should only be used for sleep and sex, not for other activities. The association bed means sleep can be helpful.

[edit] See also

[edit] References

  1. ^ Study Links Depression to Long Sleep Time and Higher Risk of Death (sleepeducation.com)
  2. ^ Why we're not immune to losing sleep - New Scientist, 16 September 2006
  3. ^ Getting Too Little or Too Much Sleep is Linked to High Blood Pressure (sleepeducation.com)
  4. ^ HealthLINK: Cardiac: Sleep imbalance linked to heart disease - Yale-New Haven Hospital
  5. ^ Sleepless nights can cause worse problems than grumpiness - CNN, 2 October 2006
  6. ^ More Sleep May Help Women Fight Obesity (dailynewscentral.com)
  7. ^ Wolfson AR, Carskadon MA (1998) Sleep schedules and daytime functioning in adolescents Child Dev. 69(4):875-87 [1]
  8. ^ Sleep hygiene. Nature of Sleep and its Disorders. Armenian Medical Network (2007). Retrieved on 2007-09-19.

[edit] External links