Sleep Hygiene

Introduction

Sleep hygiene refers to the habits and practices that are conducive to sleeping well on a regular basis. The term was first coined in the late 20th century and has since become a critical aspect of sleep medicine and psychology. It encompasses a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness^[1].

A person sleeping peacefully in a dark, quiet room with a cool temperature.

The Importance of Sleep Hygiene

Sleep is a fundamental biological process, and good sleep hygiene is crucial for maintaining physical and mental health. It affects various aspects of health and wellbeing, including mood, cognitive function, and physical performance. Poor sleep hygiene is often associated with sleep disorders such as insomnia, sleep apnea, and circadian rhythm sleep disorders^[2].

Principles of Sleep Hygiene

The principles of sleep hygiene are designed to promote regular and restful sleep. They include a variety of lifestyle and environmental factors that can affect sleep quality and duration.

Regular Sleep Schedule

Maintaining a regular sleep schedule is a key principle of sleep hygiene. This involves going to bed and waking up at the same time each day, including weekends. A regular sleep schedule helps to regulate the body's circadian rhythm, or internal clock, which can improve sleep quality^[3].

Sleep Environment

The sleep environment should be quiet, dark, and cool for optimal sleep hygiene. Noise, light, and temperature can greatly impact sleep quality. Using earplugs, eye shades, or white noise machines can help create a more conducive sleep environment^[4].

Lifestyle Habits

Certain lifestyle habits can also affect sleep hygiene. These include avoiding stimulants like caffeine and nicotine close to bedtime, exercising regularly but not too close to bedtime, and avoiding heavy meals and alcohol before sleep^[5].

Benefits of Good Sleep Hygiene

Good sleep hygiene can lead to various health benefits. It can improve mood, cognitive function, and overall quality of life. It can also reduce the risk of developing sleep disorders and other health conditions such as obesity, diabetes, cardiovascular disease, and mental health disorders^[6].

Conclusion

Sleep hygiene is a critical aspect of maintaining good health and wellbeing. By adhering to the principles of sleep hygiene, individuals can improve their sleep quality and reduce the risk of sleep disorders and other health conditions.

↑ Irish, Leah A.; Kline, Christopher E.; Gunn, Heather E.; Buysse, Daniel J.; Hall, Martica H. (2015-03-01). "The role of sleep hygiene in promoting public health: A review of empirical evidence". Sleep Medicine Reviews. 22: 23–36. doi:10.1016/j.smrv.2014.10.001. ISSN 1087-0792. PMC 4400203. PMID 25454674.
↑ Stepanski, Edward J.; Wyatt, James K. (2003-02-01). "Use of sleep hygiene in the treatment of insomnia". Sleep Medicine Reviews. 7 (3): 215–225. doi:10.1053/smrv.2001.0246. ISSN 1087-0792.
↑ Lack, L.; Wright, H. (2007-06-01). "The effect of evening bright light in delaying the circadian rhythms and lengthening the sleep of early morning awakening insomniacs". Sleep. 30 (6): 744–752. doi:10.1093/sleep/30.6.744. ISSN 0161-8105. PMC 1978373. PMID 17580592.
↑ Okajima, Isa; Komada, Yoko; Inoue, Yuichi (2011-08-01). "A meta-analysis on the treatment effectiveness of cognitive behavioral therapy for primary insomnia". Sleep and Biological Rhythms. 9 (1): 24–34. doi:10.1111/j.1479-8425.2010.00481.x. ISSN 1479-8425.
↑ Bruni, Oliviero; Alonso-Alconada, Daniel; Besag, Frank; Biran, Valérie; Braam, Wiebe; Cortese, Samuele; Moavero, Romina; Parisi, Pasquale; Smits, Marcel; Van der Heijden, Kristiaan; Curatolo, Paolo (2015-11-01). "Current role of melatonin in pediatric neurology: Clinical recommendations". European Journal of Paediatric Neurology. 19 (2): 122–133. doi:10.1016/j.ejpn.2014.12.007. ISSN 1090-3798. PMID 25579844.
↑ Irish, Leah A.; Kline, Christopher E.; Gunn, Heather E.; Buysse, Daniel J.; Hall, Martica H. (2015-03-01). "The role of sleep hygiene in promoting public health: A review of empirical evidence". Sleep Medicine Reviews. 22: 23–36. doi:10.1016/j.smrv.2014.10.001. ISSN 1087-0792. PMC 4400203. PMID 25454674.

[1] Irish, Leah A.; Kline, Christopher E.; Gunn, Heather E.; Buysse, Daniel J.; Hall, Martica H. (2015-03-01). "The role of sleep hygiene in promoting public health: A review of empirical evidence". Sleep Medicine Reviews. 22: 23–36. doi:10.1016/j.smrv.2014.10.001. ISSN 1087-0792. PMC 4400203. PMID 25454674.

[2] Stepanski, Edward J.; Wyatt, James K. (2003-02-01). "Use of sleep hygiene in the treatment of insomnia". Sleep Medicine Reviews. 7 (3): 215–225. doi:10.1053/smrv.2001.0246. ISSN 1087-0792.

[3] Lack, L.; Wright, H. (2007-06-01). "The effect of evening bright light in delaying the circadian rhythms and lengthening the sleep of early morning awakening insomniacs". Sleep. 30 (6): 744–752. doi:10.1093/sleep/30.6.744. ISSN 0161-8105. PMC 1978373. PMID 17580592.

[4] Okajima, Isa; Komada, Yoko; Inoue, Yuichi (2011-08-01). "A meta-analysis on the treatment effectiveness of cognitive behavioral therapy for primary insomnia". Sleep and Biological Rhythms. 9 (1): 24–34. doi:10.1111/j.1479-8425.2010.00481.x. ISSN 1479-8425.

[5] Bruni, Oliviero; Alonso-Alconada, Daniel; Besag, Frank; Biran, Valérie; Braam, Wiebe; Cortese, Samuele; Moavero, Romina; Parisi, Pasquale; Smits, Marcel; Van der Heijden, Kristiaan; Curatolo, Paolo (2015-11-01). "Current role of melatonin in pediatric neurology: Clinical recommendations". European Journal of Paediatric Neurology. 19 (2): 122–133. doi:10.1016/j.ejpn.2014.12.007. ISSN 1090-3798. PMID 25579844.

[6] Irish, Leah A.; Kline, Christopher E.; Gunn, Heather E.; Buysse, Daniel J.; Hall, Martica H. (2015-03-01). "The role of sleep hygiene in promoting public health: A review of empirical evidence". Sleep Medicine Reviews. 22: 23–36. doi:10.1016/j.smrv.2014.10.001. ISSN 1087-0792. PMC 4400203. PMID 25454674.

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