Sleep hygiene is a suggested behavior and environmental practice intended to improve better sleep quality. This recommendation was developed in the late 1970s as a method to help people with mild to moderate insomnia, but, by 2014, evidence of the effectiveness of individual recommendations is "limited and inconclusive". Doctors assess the cleanliness of sleeping people present with insomnia and other conditions, such as depression, and offer recommendations based on assessment. Recommendations of sleep hygiene include setting a regular sleep schedule, using a careful nap, not exercising physically or mentally too close to bedtime, limiting concerns, limiting light exposure in the hours before bed, getting out of bed if sleep does not come , do not use sleep for anything but sleep and sex, avoid alcohol and nicotine, caffeine, and other stimulants in the hours before bed, and have a peaceful, comfortable and dark sleeping environment.
Video Sleep hygiene
Assessment
Hygienic sleeping practices and knowledge of sleep hygiene practices can be assessed with measures such as the Sleep Density Index, Sleep Awareness Awareness and Practice Scale, or Sleep Sleeping Tests. For younger individuals, sleep hygiene can be assessed with the Teenage Hygiene Scale or Child Sleep Scale Hygiene.
Maps Sleep hygiene
Recommendations
Doctors choose between recommendations to improve the quality of sleep for each individual and counseling is presented as a form of patient education.
Sleep schedule
A set of recommendations relates to bedtime. For adults, less than 7-8 hours of sleep is associated with a number of physical and mental health deficits, and therefore a top sleep hygiene recommendation allows enough time for sleep. Doctors will often suggest that these hours of sleep are obtained at night rather than through nap, because while naps can help after sleep deprivation, under normal circumstances a nap can damage the night's sleep. Negative effects of napping and performance have been found depending on duration and time, with shorter naps being the most disturbing. There is also a focus on the importance of waking up around the same time each morning and generally having a regular sleep schedule.
Activity
Exercise is an activity that can facilitate or inhibit sleep quality; people who exercise have better sleep quality than those who do not, but exercising at the end of the day may activate and delay sleep. Increasing exposure to bright and natural light during the day and avoiding bright light in the hours before bed can help promote sleep-wake schedule in harmony with the daily dark-dark cycle of nature.
Activities that reduce physiological arousal and cognitive activity encourage sleep, so engaging in leisure activities before bed is recommended. Conversely, resuming an important activity or planning work just before bedtime or after sleep has been shown to delay sleeping. Similarly, good sleep hygiene involves minimizing the time spent thinking about anxiety or something that is emotionally irritating just before bedtime. Trying to fall asleep can lead to frustration that prevents sleep, so in such situations one may be advised to get out of bed and try something else for a short time.
Generally, for people who have difficulty falling asleep, spending less time in bed results in a more restful and persistent sleep, so doctors will often recommend eliminating the use of a bed for any activity except for sleep (or sex).
Food and substance
A number of foods and substances have been found to interfere with sleep, due to the effects of stimulants or disturbing digestive requests. Avoiding nicotine, caffeine (including coffee, energy drinks, soft drinks, tea, chocolate, and some pain relievers), and other stimulants in the hours before bed are recommended by most sleep hygiene specialists, as they activate a neurobiological system that keeps awake. Alcohol near bedtime is often not recommended by doctors, because, although alcohol can cause drowsiness initially, arousal caused by alcohol metabolism can be disruptive and significantly break down sleep. Smoking tobacco products before bed is also considered to reduce the quality of a person's rest by reducing the time spent in deep sleep, leading to sleep fragmentation and nocturnal nervousness. Good consumption of large meals before bed, requires an attempt to metabolize them all, and hunger has been associated with disturbed sleep; doctors can recommend eating snacks before bed. Finally, limiting fluid intake before bedtime can prevent interruption from urination.
Sleep environment
Setting a quiet, very dark, and cool sleeping environment is recommended. Noise, light, and uncomfortable temperatures have been shown to interfere with sleep continuously. Other recommendations that are often made, though less learned, include choosing comfortable mattresses, beds, and pillows, and removing visible bedroom hours, to prevent focusing on the time elapsed while trying to fall asleep.
In 2015, a systematic review of the mattress study concluded that a medium mattress, a specially fixed mattress is best for neutral spinal cord and alignment.
Effectiveness
Sleep hygiene research uses a range of different sleeping recommendation recommendations, and evidence that improving sleep hygiene improves poor and unconvincing sleep quality by 2014. Much of the research on the principles of sleep hygiene has been done in a clinical setting, and there is a need for more research. in non-clinical populations.
The strength of research support for each recommendation varies; some well-researched and better-supported recommendations include the negative effects of a noisy sleeping environment, alcohol consumption in the hours before bed, engaging in difficult mental tasks before going to bed, and trying too hard to fall asleep. There is a lack of evidence for the effects of certain sleep hygiene recommendations, including getting a more comfortable mattress, removing bedroom hours, not worrying, and limiting fluids. Other recommendations, such as the effects of napping or sports, have a more complex evidence base. The effects of a nap, for example, seem to depend on the length and nap time, in relation to how much cumulative sleep a person has had in the last few nights.
There is support that shows positive sleep results for people who follow more than one sleep hygiene recommendation.
Although there is inconclusive evidence that sleep cleansing alone is effective as a treatment for insomnia, several studies have shown increased insomnia for patients receiving sleep hygiene education in combination with cognitive behavioral therapy practices.
Custom population
Sleep hygiene is a major component of cognitive behavioral therapy for insomnia. Recommendations of sleep hygiene have been shown to reduce or eliminate symptoms of insomnia. Specific sleep disorders may require other or additional treatment approaches, and persistent sleep difficulties may require additional assistance from health care providers.
College students are at risk of engaging in poor sleeping hygiene and are also unaware of the effects resulting from lack of sleep. Due to an irregular weekly schedule and campus environment, students may tend to have an alternate sleep-wake schedule throughout the week, take a nap, drink caffeine or alcohol before bedtime, and sleep in disturbing sleeping environments. Therefore, it is important to have sleep hygiene education on campuses.
Similarly, shift workers have difficulty maintaining a healthy sleep-wake schedule due to irregular nights or working hours. Workers' shifts should be strategic about taking a nap and drinking caffeine, as these practices may be necessary for productivity and safety, but should be carefully timed. Because shift workers may need to sleep while others are awake, additional sleep environment changes should include reducing the disruption by turning off the phone and placing a sign on the bedroom door to notify others while they are sleeping.
Due to low mood and energy symptoms, individuals with depression may have behaviors that contradict good sleep hygiene, such as daytime naps, alcohol consumption before bedtime, and consume large amounts of caffeine during the day. In addition to sleep hygiene education, bright light therapy can be a useful treatment for individuals with depression. Not only in the morning, bright light therapy helps to establish better sleep-up schedules, but also proves to be effective in treating depression directly, especially when associated with seasonal affective disorder.
Individuals with difficulty breathing due to asthma or allergies may experience additional obstacles to quality sleep that can be overcome with variations in specific sleep recommendations. Difficulty breathing can cause sleep disturbances, reduce the ability to stay asleep and to achieve a restful sleep. For individuals with allergies or asthma, additional consideration should be given to potential triggers in the bedroom environment. Drugs that may improve the ability to breathe during sleep can also interfere with sleep in other ways, so there must be a careful management of decongestants, asthma controls, and antihistamines.
Implementation
Sleep hygiene strategies include suggestions about bedtime and food intake in relation to exercise and sleeping environments. Recommendations depend on the knowledge of the individual situation; counseling is presented as a form of patient education.
Because attention to the role of sleep hygiene in promoting public health has increased, there has been an increase in the amount of resources available in print and internet. Organizations running public health initiatives include the National Sleep Foundation and the Sleep Medicine Division at Harvard Medical School, both of which have created public websites with sleep hygiene resources, such as hygiene sleep tips, instructional videos, self-hygiene assessments, polling statistics on hygiene sleep, and a tool for finding sleep professionals. The cooperation agreement between the US Centers for Disease Control and Prevention and the American Academy of Sleep Medicine was established in 2013 to coordinate the National Healthy Sleep Conscious Project, with one of their goals being to promote awareness of sleep hygiene.
History
While the term sleep hygiene was first introduced in 1939 by Nathaniel Kleitman, a book published in 1977 by psychologist Peter Hauri introduces the concept in the context of modern sleeping pills. In this book Hauri outlines a list of rules of conduct intended to promote better sleep. A similar concept is credited to Paolo Mantegazza who published the original related book in 1864. The 1990 publication of the International Sleep Disorder Classification (ICSD) introduced the Unbalanced Sleep Diagnostic category. Inadequate sleep hygiene is a subclassification of Chronic Insomnia Disorder in ICSD-II published in 2005; it was removed from 2014 ICSD-III along with two other classifications, because "they do not feel reliable can be reproduced in clinical practice."
Specific bed hygiene recommendations have changed over time. For example, suggestions for avoiding sleeping pills are incorporated into the initial set of recommendations, but as more drugs to help sleep have been introduced, recommendations on their use have become more complex.
See also
- Chronotype
- Circadian rhythms
- Dark therapy
References
External links
- Healthy Sleep
Source of the article : Wikipedia
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