Sleep Hygiene

11 Key excerpts on "Sleep Hygiene"

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  eBook - ePub

  Human Fatigue Risk Management

  Improving Safety in the Chemical Processing Industry

  • Susan L. Murray, Matthew S. Thimgan(Authors)
  • 2016(Publication Date)
  • Academic Press

    (Publisher)

  Chapter 4

  Sleep Hygiene recommendations

  Abstract

  For employees or critical personnel that fall under the fatigue risk management system, this chapter describes common environmental and behavioral factors that interfere with sleep and countermeasures that may remedy the source of the sleep disruption. Sleep Hygiene refers to ways to clean up the sleep routine and the sleep environment to improve the ability to increase sleep duration and consolidation throughout the night as well as decrease sleep onset latency. These recommendations are particularly important for shift workers who might not be sleeping during the optimal time of day. If an employee is having difficulty sleeping, these recommendations will provide starting points and ideas to improve their ability to sleep.

  Keywords

  Sleep disruption coffee

  Often, people do not realize the number of environmental factors and behaviors that impair our ability to fall asleep or maintain sleep. There are numerous things that we can do to mitigate these sleep disruptions and fall asleep faster. These recommendations are collectively known as “Sleep Hygiene” practices and can be thought of as cleaning up both the physical and mental environment at or around bedtime. These recommendations can be used to help an employee on both a regular schedule and, importantly, for a person working a shift work schedule. Not every contingency can be addressed here, but the information provided can help one design accommodation to obtain the best sleep possible. Using this information, both management and employees can identify where their practices conflict with what we know about the biology of falling asleep. The information presented here can be supplemented by a wealth of information on specific problems found from trustworthy sources on the web and elsewhere. This information may help move someone from being frustrated with their poor sleep to being able to obtain more, and better, sleep faster.

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  Sleep Disorders

  Diagnosis and Therapeutics

  • S. R. Pandi-Perumal, Joris Verster, Jaime Monti, Salomon Langer, S. R. Pandi-Perumal, Joris Verster, Jaime Monti, Salomon Langer(Authors)
  • 2008(Publication Date)
  • CRC Press

    (Publisher)

  5 However, it sets the foundation for other com-ponents of CBT. Therefore, it is usually conducted in combination with cognitive and behavioral techniques as part of a more comprehensive treatment program. We begin this chapter with a description of the essen-tial components that are typically included in Sleep Hygiene education. We then provide a general descrip-tion of the rationales and procedures of the various evidence-based behavioral and cognitive techniques for the treatment of insomnia. Sleep Hygiene EDUCATION Sleep Hygiene refers to practices of everyday living and sleep-related activities that promote good-quality sleep or that make sleep more resistant to disruption. Sleep Hygiene education usually includes a knowledge portion that enhances patients’ understanding about sleep mechanisms in general and how sleep patholo-gies can be associated with inappropriate behavior, as well as a practice component that targets counter-productive sleep practices. 13 The knowledge part of Sleep Hygiene education usu-ally includes the following topics: the regulation and function of normal sleep; the influences of stress and emotion on sleep; night-to-night variability of sleep; developmental changes of sleep; and the effect of sleep disturbances on daytime function. Because the etiology of sleep disturbances is usually multifaceted, patients often try to investigate the causes of their problem with no success and tend to develop negative or even catastrophic thoughts about their sleep diffi-culties. Understanding the mechanisms of sleep regu-lation provides the patients with a framework to view their sleep disturbances, which can eliminate unneces-sary worries about sleep loss. Also, many patients tend to view their sleep disorders as a biomedical condition, and may have difficulty accepting the notion that their sleep problems are caused by psychological or behav-ioral factors.

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  Sleep and Psychosomatic Medicine

  • S. R. Pandi-Perumal, Rocco R Ruoti, Milton Kramer, S. R. Pandi-Perumal, Rocco R Ruoti, Milton Kramer(Authors)
  • 2007(Publication Date)
  • CRC Press

    (Publisher)

  The objectives of Sleep Hygiene education are to improve basic knowledge about sleep and to modify counterproductive sleep practices. 54 Sleep Hygiene education usually inc-ludes both a knowledge part and a practice part. Firstly, Sleep Hygiene education provides basic knowledge about sleep and sleep disorders, including information about the homeostatic process and function of normal sleep, the influence of circa-dian rhythms on sleep, the influences of stress and emotion on sleep, the variability in sleep from night to night, developmental changes of sleep, the effect of daily activities on sleep, and the effect of sleep disturbances on daytime function. Under-standing empowers the patient and eliminates BEHAVIORAL INTERVENTION FOR SLEEP DISORDERS 99 unnecessary worry about the consequences of sleep loss. It also provides the rationale for sleep-promoting behavioral practices. Secondly, good Sleep Hygiene requires the patient to modify daily living practices that are counterproductive for sleep. The clinician reviews the lifestyle and sleep–wake habits with the patient and identifies a set of practices that are not consistent with good Sleep Hygiene. The patient is asked to refrain from maladaptive activities and, in some cases, to engage in sleep-promoting behaviors. Common behav-ioral practices that are incompatible with good sleep are listed in Table 8.2. Sleep Hygiene education is usually part of a more comprehensive treatment program. Sleep Hygiene education alone has been shown to be less effective than the other behavioral treatments. 50 Many patients are aware of Sleep Hygiene practices, but do not believe that these will produce signifi-cant changes in their sleep. It is important to con-vey to such individuals that insomnia is the result of the interaction of a number of factors, and that an effective treatment should address multiple fac-tors at the same time.

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  Sleep and ADHD

  An Evidence-Based Guide to Assessment and Treatment

  • Harriet Hiscock, Emma Sciberras(Authors)
  • 2019(Publication Date)
  • Academic Press

    (Publisher)

  There is currently debate about the use of the term “Sleep Hygiene” amongst sleep clinicians and researchers. The term “hygiene” is a historical term which is associated with the social hygiene movement in late 19th and early 20th centuries. During this time, there was an attempt to control undesirable behaviors (e.g., prostitution and other vices) through scientific research methods. Many of the leaders of this movement were also proponents of eugenics. As such, the term “Sleep Hygiene,” which was popularized during this time, brings forth negative connotations for many and thus there is a desire to change this term. Many pediatric clinicians and researchers prefer the term “healthy sleep practices” rather than Sleep Hygiene. We will therefore use healthy sleep practices throughout this chapter and anticipate that others will also consider changing to this term both when communicating with patients/clients, families, as well as when educating other health professionals or the public about sleep practices.

  5.2 What Are Healthy Sleep Practices?

  While healthy sleep practices have a long history of being recommended for sleep difficulties, specifically insomnia, the scientific evidence for these practices is hard to ascertain. One reason for this is there are a number of definitional issues as to what strategies are included in this umbrella term and where the boundary exists with other intervention strategies. In fact, recommendations for healthy sleep practices and systematic behavioral interventions are often conflated (Smith & Corkum, 2016 ), resulting in behavioral interventions sometimes being considered within the group of strategies under the healthy sleep practices umbrella term. To better understand what is included in the term Healthy Sleep Practices , it is important to think about sleep intervention more broadly. It is generally agreed that sleep intervention should be implemented as a progression of steps from strategies that pose the least to most risk, starting with psychoeducation, then healthy sleep practices, then behavioral sleep interventions, and the last step being sedative/hypnotic medication (see Fig. 5.1 ). This stepped approach to treatment should be followed for typically developing children, as well as for children who have neurodevelopmental disorders (NDDs), such as attention deficit hyperactivity disorder (ADHD; Corkum, Davidson, Tan-MacNeill, & Weiss, 2014

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  eBook - PDF

  Insomnia Workbook

  • Silberman, Stephanie(Authors)
  • 1010(Publication Date)
  • New Harbinger Publications

    (Publisher)

  Although many people are aware of the importance of maintaining their physical and mental health through exercise, good diet, regular medical check-ups, stress reduction techniques, and so on, they often forget that sleep is an essential component of both physical and mental well-being. However, lack of sleep or poor sleep can cause health problems and affect your mind and mood. In this chapter, we’ll look at how you can improve your sleep by improving your Sleep Hygiene, which is simply the behav- iors, conditions, and practices that surround sleep. In good Sleep Hygiene, these behaviors, conditions, and practices promote continuous, restful, effective sleep. While good Sleep Hygiene is important for everyone, it’s especially important for those who have trouble sleeping. Good Sleep Hygiene can help you sleep better each night, which in turn can improve your overall health and well-being. The rest of this chapter discusses different aspects of Sleep Hygiene and offers suggestions about how you can improve your sleep-promoting behaviors. LIMIT THE TIME YOU SPEND IN BED Katie could improve many aspects of her Sleep Hygiene. For example, it’s important to engage in relaxing, sleep-promoting activities as bedtime approaches, and to not get into bed until you’re really feeling sleepy. Katie often gets into bed before she feels sleepy because she wants to give herself extra time to fall asleep. Although many people with insomnia do the same thing, it actually ends up making insomnia worse. If Sleep Hygiene 63 you spend time in bed when you’re wide awake and not ready to fall asleep, you condition your body to feel wide awake whenever you get into bed. Many people fall into this trap. Similarly, people who have trouble sleeping often start to worry about the total number of hours they sleep each night. So they get into bed earlier than their typical bedtime in the hopes that somehow they will manage to get more sleep throughout the night.

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  eBook - ePub

  NEED TO KNOW SLEEP EPUB ED EB

  • Prof. Chris Idzikowski(Author)
  • 2010(Publication Date)
  • Collins

    (Publisher)

  4 How to sleep better

  In our ‘here and now’ society, sleeping pills can offer a quick-and-easy fix. But although they may provide a temporary answer, they won’t help in the long term – and many of them have side-effects. With practical suggestions on how to improve your sleeping environment, encouragement on getting into good sleeping habits, and simple relaxation exercises and alternative therapies, this chapter offers you healthier and longer-lasting solutions.

  Sleep Hygiene

  The rather strange term ‘Sleep Hygiene’ is one that is often used in sleep medicine today, and refers to environmental and lifestyle issues that can affect sleep. Applied correctly, Sleep Hygiene can play a key role in getting a good night’s sleep.

  The basic essentials for good ‘Sleep Hygiene’ are to try to have regular times for sleeping, to avoid eating or drinking anything that might disturb sleep and to be as comfortable as possible. That comfort should be physical (the right pillow, mattress, duvet, temperature, light, heat, humidity and noise) and mental (feeling-well, carefree, safe and relaxed).

  Top tips for good Sleep Hygiene

  • Avoid alcohol, tobacco or caffeine – especially at night. • Try to avoid exciting or emotionally upsetting activities too close to bedtime. • Do not have a television in your room. Your bedroom should be kept exclusively for sleep (and sex).

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  Treatment of Late-Life Insomnia

  • Kenneth L. Lichstein, Charles M. Morin, Kenneth L. Lichstein, Charles M. Morin(Authors)
  • 2000(Publication Date)
  • SAGE Publications, Inc

    (Publisher)

  r giene involves practicing behav-iors that are cc 125 5 Sleep Hygiene BRANT W . RIEDEL G ood sleep hygi conducive to sleep and avoiding behaviors that impede sleep. Sleep Hygiene instructions for people with insomnia typically emphasize five behaviors affecting sleep: (a) caffeine consumption, (b) smoking, (c) alcohol use, (d) exercise, and (e) napping. Recommendations include eliminating caffeine consumption, smoking, and alcohol use or at least avoiding use of these sleep-disruptive sub-stances close to bedtime. Exercise that is not too close to bedtime is en-couraged, and napping is generally discouraged. In addition to these five major areas of concern, other topics that can be included under the general rubric of Sleep Hygiene include the following: irregular wake-up times and bedtimes, excessive amount of time in bed, and discomfort of the bed or bedroom (e.g., too hot or cold). The International Classification of Sleep Disorders (ICSD; American Sleep Disorders Association, 1990) includes a diagnostic category termed Inadequate Sleep Hygiene. Inadequate Sleep Hygiene is defined as a sleep disorder due to the performance of daily living activities that are inconsistent with the maintenance of good quality sleep and full day-time alertness (American Sleep Disorders Association, 1990, p. 73). The 126 INTERVENTION STRATEGIES diagnosis requires the presence of insomnia or excessive sleepiness and at least 1 of 11 listed behaviors that are considered poor Sleep Hygiene. In clinical and research settings, Sleep Hygiene instruction usually is not presented alone as a treatment for insomnia but often is combined with other cognitive-behavioral strategies such as relaxation, stimulus control, and sleep restriction. The Sleep Hygiene treatment component generally focuses on some of or all the five major areas listed above.

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  What You Need to Know about Sleep Disorders

  • John T. Peachey, Diane C. Zelman(Authors)
  • 2021(Publication Date)
  • Greenwood

    (Publisher)

  8 Prevention

  Sleep disorders represent a broad range of signs and symptoms, but most can be prevented using similar approaches. This chapter begins with an overview of general prevention strategies, particularly Sleep Hygiene, and presents disorder-specific recommendations that individuals may use to prevent the onset or progression of disordered sleep. Subsequently, a review of broader, community-based and public health approaches targeting the prevention of sleep disorders and negative consequences of insufficient sleep is presented. These strategies aim to reduce the greater costs to society.

  INDIVIDUAL PREVENTION STRATEGIES

  Individuals speaking with their primary care doctor about difficulties sleeping or searching online for recommendations are likely to receive, among other interventions, general Sleep Hygiene tips. Although Sleep Hygiene is an excellent preventive strategy, used alone it is usually ineffective for treating sleep disorders. Similar to how dental hygiene strategies such as daily toothbrushing prevent cavities but do not treat cavities once they have occurred, Sleep Hygiene is a set of universal strategies that prevent sleep problems from occurring or worsening. Additional general recommendations such as stress management and disorder-specific techniques can provide further defense against the development of disordered sleep.

  General Recommendations

  Sleep Hygiene recommendations can be subdivided based upon the four general factors or systems that influence sleep, specifically, environmental factors and those factors impacting the homeostatic sleep drive, circadian rhythm, and the hyperarousal stress response.

  The ideal environment for sleep is similar to a cave. That is, individuals sleep best when their surroundings are dark, quiet, safe, and cool. Although darkness is general is important, circadian systems that respond to daylight are most sensitive to blue-spectrum light, which is commonly found in sunlight and light emitting diode (LED) light bulbs and backlit screens such as computers, phones, and televisions. Therefore, turning off artificial light sources is recommended at night. Light may also affect sleep even when the eyes are closed, so in situations where light exposure cannot be controlled (e.g., streetlights and bed partners using LED screens), individuals may benefit from use of an eye mask while sleeping.

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  Insomnia

  Diagnosis and Treatment

  • Michael J. Sateia, Daniel Buysse, Michael J. Sateia, Daniel Buysse(Authors)
  • 2016(Publication Date)
  • CRC Press

    (Publisher)

  The most recent consensus guidelines for the treatment of insomnia concluded that “although there is insufficient evidence of the effectiveness of Sleep Hygiene as an insomnia treatment the general principles of Sleep Hygiene should be included in other behavioral treatments,” and for the most part they have been (54). Although the effectiveness and determination of the optimal parameters of the four health practices described in this chapter are still in question, the overall evidence from our reading of the research literature and our clinical experience is sufficient for us to suggest following the four basic health practices discussed above. At worst, the suggested practices appear to do no harm. At best, if any or all of these health practices have been the source of an individual’s sleep problem or have exacerbated it, correcting these practices may help. Finally, they are all supportive of good general mental and physical health independent of their effects on sleep and this indirectly supports good sleep. We suggest the following: 1. The collection of baseline sleep logs, which is widely recommended as a first step in behav-ioral treatments, can generate helpful information as to what should be treatment targets. For example, when patient information reveals regular late afternoon and evening use of caffeine, this should be explored as a source of sleep disruption and insomnia complaints (58). Many who have used these techniques have noted that in the process of collecting these self-report data, individuals often become aware that some of their behavior is antithetical to good sleep. This awareness helps increase compliance. 2. Limit evening drinking of alcoholic beverages to ONE alcoholic drink with dinner and NO alcoholic drinks within three hours of bedtime. Information about alcohol and its paradoxical effects on sleep initiation and sleep maintenance should be disseminated.

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  Child and Adolescent Mental Health

  Theory and Practice, Second Edition

  • Christine Hooper, Margaret Thompson, Catherine Laver-Bradbury, Chris Gale, Christine Hooper(Authors)
  • 2012(Publication Date)
  • CRC Press

    (Publisher)

  The most important principle is that these are tailored to the individual and unique situation of the child and are sensitively negotiated with the family. The first priority is to ensure that the child has good ‘Sleep Hygiene’. This concept underpins all behavioural management techniques. Sleep Hygiene includes three dimensions that influence sleep: 1. Thesleepenvironment:achild’ssleeping spaceshouldbeasafe,comfortable,quiet placewithlowlightorideallycomplete darknesswheretheycanliedownfreefrom distractions.Manychildreninthedeveloped worldusetheirbedroomsasplayspacesor studyspacesinthedayandasaconsequence theirsleepingspaceisstockpiledwithtoys andelectronicmedia.Anumberofstudies fromaroundtheworldhaveclearlyshown thatwhenchildrenuseelectronicmediaat bedtimetheyhavereducedsleepquality (Oldsetal.,2006;Lietal.,2007),largely explainedbylaterbedtimes.Childrenneed quiettimebeforetheysettletosleep.Useof electronicmediaandstimulatingactivities shouldbeavoidedintherunuptobedtime. 2. Bedtimeroutines:promotingaconsistent andcalmingbedtimeroutineexploits classicalconditioningtheorytoteachachild toassociateapredictablesequenceofevents (e.g.upstairs,bath,brushteeth,nightclothes, tobed,storytime,etc.)withbedtimeand sleeponset(Wiggs,2009).Theseroutinescan usefullybelinkedtopositivereinforcement approachesor‘specialtimeactivities’ includingstory-telling,lullabiesandclose physicalcontact.Evidenceclearlyshows thatwhenchildrenlackconsistentbedtime routinestheyhaveashorternight-timesleep, indeed,almost1hourlessinschool-aged children(Mindelletal.,2009).SeeBox52.6 formoredetailsonanidealbedtimeroutine.

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  Clinical Handbook of Psychological Disorders

  A Step-by-Step Treatment Manual

  • David H. Barlow(Author)
  • 2021(Publication Date)
  • The Guilford Press

    (Publisher)

  If clients regularly nap at a cer- tain time, brainstorm activities that can be scheduled as an alternative. Tell clients that although naps may feel helpful in the short term, they can disrupt sleep–wake rhythms and perpetuate insomnia in the long term. Sleep Hygiene Information about sleep and sleep-incompatible be- haviors, and the daytime consequences of sleep distur- bance, is often given to inform clients of basic steps they can take to improve their sleep. Interventions targeting Sleep Hygiene are behavioral in nature and target sleep- incompatible routines. Sleep Hygiene interventions typically include the following components (Morin & Espie, 2007): (1) Education on the sleep-disrupting ef- fects of alcohol, tobacco, and caffeine use are introduced to the client, who is encouraged to avoid caffeine in the evening and alcohol/tobacco at bedtime; (2) clients are encouraged to have a small snack before bedtime but to avoid heavy meals; (3) exercise is known to enhance sleep continuity and quality, and is recommended to Sleep Disturbance 653 client; exercising within several hours of bedtime, how- ever, can delay sleep onset; (4) clients are encouraged to keep the bedroom environment quiet, dark, and cool. Although Sleep Hygiene education is typically included as one component of CBT-I, its use as the sole interven- tion in treating insomnia has not been empirically sup- ported (Morin et al., 2006). Wind Down, Wake Up, and Regularity Wind‑Down Routine Clients need assistance to devise a “wind down” of 30–60 minutes in which relaxing, sleep-enhancing activities are introduced in dim lighting conditions. A regular wind-down routine is beneficial across multiple domains: It promotes relaxation, increases positive asso- ciations with the bed/bedtime, and, when done in dim lighting conditions, helps the circadian phase advance in clients who are evening types, maintaining entrain- ment (Wyatt, Stepanski, & Kirkby, 2006).

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