Sleep hygiene

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Sleep hygiene is the practice of following simple guidelines to ensure restful, effective sleep promoting daytime alertness and helping avoid the onset of sleep disorders. Trouble sleeping and daytime sleepiness can be indications of poor sleep hygiene.

The extreme form of sleep hygiene is Dark Therapy, an experimental treatment.

Sleep hygiene is now more frequently advised for conditions which research has linked to problems with sleep duration (especially short sleep duration) such as bipolar disorder^[1], depression^[2], diabetes, heart disease^{[3] [4] [5]}, hypertension ^[6] and obesity.^{[7] [8] [9]} Sleep hygiene has also been linked to school performance.^[10]

It is important to note however, that clinical trials of sleep hygiene for these conditions are few; instead a causal relationship has usually been inferred from correlations in available survey data. Also "sleeping more than 7 to 8 hours per day has been consistently associated with increased mortality"^[11] as well as has short sleep duration.^[12] Again, in general causal links are, as yet, speculative; the available data may only reflect comorbid depression, socioeconomic status, or even alcohol use.^[13]

General suggestions

Sleep hygiene is useful in a wide range of sleep disorders and combines advice about homeostatic, adaptive and circadian aspects of sleep control, how to avoid sleep deprivation, and how to respond to awakenings from sleep if these occur.^[14]

The following suggestions can help people with sleep disorders and their families.

• Wake at the same time every day, regardless of when you went to sleep
• Maintain a consistent bed time
• Exercise regularly, but not within two to four hours of bedtime
• Perform relaxing activities before bed
• Keep your bedroom quiet and cool (extreme temperatures compromise sleep)
• Don't have anything with caffeine for at least six hours prior to bedtime
• Don't have nicotine for at least six hours prior to bedtime
• Don't drink alcohol for at least four hours prior to bedtime
• Don't watch television for at least an hour before bedtime
• If you nap, only nap early in the day, not in the late afternoon or evening

References

1. ↑ http://www.nytimes.com/aponline/national/AP-Treating-Bipolar-Disorder.html
2. ↑ http://www.sleepeducation.com/Article.aspx?id=213
3. ↑ http://www.newscientist.com/channel/health/mg19125694.000-why-were-not-immune-to-losing-sleep.html
4. ↑ http://www.sleepeducation.com/Article.aspx?id=214
5. ↑ http://www.ynhh.org/healthlink/cardiac/cardiac_3_03.html
6. ↑ http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter.htm
7. ↑ http://abcnews.go.com/Health/wireStory?id=2855457
8. ↑ http://www.cnn.com/2006/HEALTH/09/29/sleep.health/index.html
9. ↑ http://health.dailynewscentral.com/content/view/2266/31/
10. ↑ Wolfson AR, Carskadon MA (1998) Sleep schedules and daytime functioning in adolescents Child Dev. 69(4):875-87 [1]
11. ↑ Patel SR, Malhotra A, Gottlieb DJ et al (2006) Correlates of long sleep duration Sleep 29(7):881-889 [2]
12. ↑ Patel SR, Ayas NT, Malhotra MR et al (2004) A prospective study of sleep duration and mortality risk in women Sleep 1;27(3):440-4 [3]
13. ↑ Irwin MR, Ziegler M (2005) Sleep deprivation potentiates activation of cardiovascular and catecholamine responses in abstinent alcoholics Hypertension 45(2):252-7 [4]
14. ↑ Sleep hygiene. Nature of Sleep and its Disorders. Armenian Medical Network (2007). Retrieved on 2007-09-19.

External links

• University of Maryland Medicine Sleep Hygiene
• Tips for a Good Night's Sleep
• Sleep Hygiene Advice
• Sleep Hygiene Index
• Sleep Better with AOL Wellness Coach Dr Michael Breusde:Schlafhygiene