Sleep Hygiene
Introduction[edit | edit source]
Sleep disturbances, including insomnia, sleep apnea, circadian rhythm disorders, or disruptions caused by lifestyle factors, environmental influences, or underlying medical conditions, can have a considerable impact on health and may worsen both medical and psychiatric conditions[1]. The most effective approach for sustained improvement in sleep quality involves adopting proper sleep hygiene practices, which entail modifying behaviors and habits related to sleep[1].
During sleep hygiene education, patients are instructed on how to develop healthy sleep habits and are motivated to adhere to a set of guidelines aimed at enhancing their sleep quality.
Importance of Sleep Hygiene[edit | edit source]
Sleep problems are becoming increasingly concerning for global public health, as inadequate sleep is linked to deficiencies in motivation, emotion, and cognitive function, along with a heightened risk for severe conditions such as diabetes, cardiovascular disease, and cancer, as well as all-cause mortality, even when symptoms fall below the threshold for clinical sleep disorders[2][3][4].
Common Sleep Hygiene Practices[edit | edit source]
Recommendations to improve sleep include:
- Achieving 7 to 9 hours of sleep[1]
- Maintaining a consistent sleep/wake schedule[1]
- A regular bedtime routine[1]
- Engaging in regular exercise[1][5]
- Avoiding many substances late in the day: Caffeine, alcohol, and heavy meals are associated with fragmented poor-quality sleep[1][5].
- Avoiding nicotine: smoking disrupts the sleep[5].
- Managing stress: stress is associated with impaired sleep[5].
- Reducing bedroom noise: noise increases arousal[5].
Sleep Hygiene for different age groups[edit | edit source]
Infants, toddlers, and preschool-age children[edit | edit source]
Establishing healthy sleep patterns and effectively managing sleep issues can be achieved through sleep-promoting parenting practices, commonly known as ''good sleep hygiene''[6]. Quality sleep, especially during the night, promotes full daytime alertness[7][8].
Consistent routines play a crucial role in maintaining good sleep hygiene, particularly through regular sleep schedules and pre-sleep routines. For young children, routines offer a sense of predictability and security, aiding in smoother transitions between activities while also helping to moderate impulsivity and enhance self-regulation[6]. Additionally, routines are thought to contribute to overall family well-being by reducing conflicts between caregivers and children[6]. The presence of a regular bedtime routine has been linked to improve sleep, influencing factors such as sleep latency (time taken to fall asleep) and the frequency of night waking in infants and toddlers[9]. Bedtime routines serve as external cues signaling the approach of sleep and help children mentally prepare for bedtime by offering predictability and a calming environment. It is recommended to initiate a regular bedtime routine by around the age of 6 months[6]. These routines should be relatively brief, lasting no more than 30-45 minutes, and consist of a set of relaxing activities performed before bedtime each day[6]. Examples include a warm bath, reading stories, and singing lullabies[10].
After engaging in calming pre-bedtime activities, children should be provided with a comfortable sleep environment characterized by a calm, quiet, dark, and warm atmosphere, without the presence of a TV[11].
Regular bedtimes, naptimes, and wake times helpt to synchronize sleep and wake cycles with the circadian rhythm. Naptimes should be timed correctly, making sure naps are not too late in the afternoon. This could make children less sleepy when it is bedtime[12].
During the waking times of a child, they should be exposed to bright ligts in the morning and encouraged to have regular exercise during the day.
They should avoid stimulating activities and foods near sleep times. Parents should make sure to avoid sugar and caffeine prior to bedtime[13]. Children should avoid screentime before bed, particularly with violent content[14].
School-age children[edit | edit source]
Adolescents[edit | edit source]
Many adolescents frequently sleep less than they need over an extended period, leading to chronic sleep deprivation.
- Caffeine: caffeine peaks approximately 30 minutes after drinking, and the half-life of a single dose is 3 - 7 hours. The half-life of caffeine increases with age, so that the substance remains active for a longer time in older adults[15].
Students[edit | edit source]
Students are often recognized for not getting enough sleep during the week and compensating with longer hours of sleep on the weekends[16]. In fact, the sleep schedules of students are so inconsistent that twice as many students as individuals in the general population exhibit symptoms consistent with delayed sleep phase syndrome. This is characterized by increasingly later wake-up times on non-work or non-school days, resulting in suboptimal job and academic performance and excessive sleepines during the week[16].
Important sleep hygiene for students:
- Maintaining a consistent sleep-wake schedule[16]
- Going to bed without being thirsty[16]
- Reducing worry before falling asleep[16]
- Reducing environmental noise (can be challenging, especially in university dormitories)[16], by using earplugs.
Conclusion[edit | edit source]
References[edit | edit source]
- ↑ 1.0 1.1 1.2 1.3 1.4 1.5 1.6 Baranwal N, Yu PK, Siegel NS. Sleep physiology, pathophysiology, and sleep hygiene. Progress in Cardiovascular Diseases. 2023; 77: 59-69
- ↑ Banks S, Dinges DF. Behavioral and physiological consequences of sleep restriction. Journal of Clinical Sleep Medicine. 2007; 3: 519-28
- ↑ Walker MP. The role of sleep in cognition and emotion. Annals of the New York Academy of Sciences. 2009; 1156: 168-97
- ↑ Zaharna M, Guilleminault C. Sleep, noise and health: review. Noise & Health. 2010; 12(47): 64-9
- ↑ 5.0 5.1 5.2 5.3 5.4 Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH. The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews. 2015; 22: 23-36
- ↑ 6.0 6.1 6.2 6.3 6.4 Bathory E, Tomopoulos S. Sleep Regulation, Physiology and Development, Sleep Duration and Patterns, and Sleep Hygiene in Infants, Toddlers, and Preschool-Age Children. Current Problems in Pediatric and Adolescent Health Care. 2017; 47(2): 29–42.
- ↑ Thompson DA, Christakis DA. The Association Between Television Viewing and Irregular Sleep Schedules among Children Less Than 3 Years of Age. Pediatrics. 2005; 116(4): 851-856
- ↑ Hale L, Berger LM, LeBourgeois MK, Brooks-Gunn J. Social and demographic predictors of preschoolers' bedtime routines. Journal of Developmental & Behavioral Pediatrics. 2009; 30(5): 394-402
- ↑ Mindell JA, Telofski LS, Wiegand B, Kurtz ES. A nightly bedtime routine: impact on sleep in young children and maternal mood. Sleep. 2009; 32(5): 599-606
- ↑ Galland BC, Mitchell EA. Helping children sleep. Archives of Disease in childhood. 2010; 95(10): 850-3
- ↑ Dworak M, Schierl T, Bruns T, Strüder HK. Impact of singular excessive computer game and television exposure on sleep patterns and memory performance of school-aged children. Pediatrics. 2007; 120(5): 978-85
- ↑ Galland BC, Taylor BJ, Elder DE, Herbison P. Normal sleep patterns in infants and children: a systematic review of observational studies. Sleep Medicine Reviews. 2012; 16(3): 213-22
- ↑ Roehrs T, Roth T. Caffeine: sleep and daytime sleepiness. Sleep Medicine Reviews. 2008; 12(2): 153-62
- ↑ Garrison MM, Liekweg K, Christakis DA. Media use and child sleep: the impact of content, timing, and environment. Pediatrics. 2011; 128(1): 29-35
- ↑ Polasek TM, Patel F, Jensen BP, Sorich MJ, Wiese MD, Doogue MP. Predicted metabolic drug clearance with increasing adult age. British Journal of Clinical Pharmacology. 2013; 75: 1019-28
- ↑ 16.0 16.1 16.2 16.3 16.4 16.5 Brown FC, Buboltz WC, Soper B. Relationship of Sleep Hygiene Awareness, Sleep Hygiene Practices, and Sleep Quality in University Students. Behavioral Medicine. 2002; 28(1): 33–38.
