Sleep hygiene

From Wikipedia, the free encyclopedia

Please help improve this article or section by expanding it. Further information might be found on the talk page. (March 2009)

This article is in need of attention from an expert on the subject. WikiProject Medicine or the Medicine Portal may be able to help recruit one. (March 2009)

Sleep hygiene can be defined as "all behavioural and environmental factors that precede sleep and may interfere with sleep."^[1] It is the practice of following guidelines, usually simple and sensible ones, in an attempt to ensure more restful, effective sleep which can promote daytime alertness and help treat or avoid certain kinds of sleep disorders. Trouble sleeping and daytime sleepiness can be indications of poor sleep hygiene. The International Classification of Sleep Disorders-Revised (ICSD-R) states on page 75:

The importance of assessing the contribution of inadequate sleep hygiene in maintaining a preexisting sleep disturbance cannot be overemphasized.

Doctors and clinics which advise sleep hygiene to patients and families have their own lists of suggestions which may include advice about timing of sleep and food intake in relationship to it, sleeping environment etc. Which items are suggested for which patients depend on knowledge of the individual situation; the counselling can be considered a form of patient education. Sleep hygiene combines advice about homeostatic, adaptive and circadian aspects of sleep control, how to avoid sleep deprivation, and how to respond to unwanted awakenings from sleep if these occur.^[2]

The second edition of the ICSD (2005) states:

The sleep disruptive effects of poor sleep hygiene are often obvious to others, but the patients show little insight into this fact,

and lists five areas of concern. They involve sleep scheduling, use of stimulants, stimulating or upsetting activities too close to bedtime, frequent use of the bed for activities other than sleep and an uncomfortable sleeping environment.^{[citation needed]}

[edit] See also

• Chronotype
• Dark therapy

[edit] References

1. ^ Van der Heijden, Kristiaan B. et al.: Sleep hygiene and actigraphically evaluated sleep characteristics in children with ADHD and chronic sleep onset insomnia. J. Sleep Res. (2006) 15, 55-62. Retrieved on 2008-06-22
2. ^ "Sleep hygiene". Nature of Sleep and its Disorders. Armenian Medical Network. 2007. http://www.sleep.health.am/sleep/more/sleep-hygiene/. Retrieved on 2007-09-19. 

[edit] External links

• University of Maryland Medicine Sleep Hygiene
• Tips for a Good Night's Sleep
• Sleep Hygiene Advice
• Sleep Hygiene Index
• How to Get Kids to Sleep More - New York Magazine article by Ashley Merryman
• Australian fact sheet on sleep hygiene, PDF