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sleep hygiene; good sleep practices
Indications:
- sleep hygiene affects quality of life in childhood & adolescence [2,3]
Management:
- try to sleep only when you are drowsy
- if you are unable to sleep within 20-30 minutes or stay asleep, leave your bedroom & engage in a quiet activity elsewhere
- but avoid bright lights [4]
- do not permit yourself to fall asleep outside the bedroom
- return to bed when - & only when - you are sleepy
- repeat this process as often as necessary throught the night
- maintain a regular rise time, even on days off work & on weekends
- maintain a regular bed time, but do not go to bed unless sleepy
- maintain a regular period of preparation for bed (30 minutes)
- use your bedroom only for sleep & sex
- spend no more than 8 hours in bed
- daytime exposure to natural light
- avoid napping during the daytime
- if daytime sleepiness becomes overwhelming, limit nap time to a single nap of < 1 hour, no later than 3 pm
- distract your mind
- relax mentally before going to sleep
- avoid emotionally upsetting activities or conversation close to bedtime
- avoid worrying in bed
- lying in bed unable to sleep & frustrated needs to be avoided
- try reading or watching a videotape or listening to books on tape
- it may be necessary to go into another room to do these
- avoid caffeine within 4-6 hours of bedtime.
- avoid the use of nicotine close to bedtime or during the night
- do not drink alcoholic beverages with 4-6 hours of bedtime
- while a light snack before bedtime can help promote sound sleep
- avoid large meals
- avoid eating altogether if GERD
- exercise regularly
- avoid strenous exercise within 6 hours of bedtime
- control the nighttime environment
- minimize light, noise & extremes of temperature in the bedroom
- avoid television, radio, computer or texting in bed
- try a familiar background noise, i,e, a fan or other 'white noise'
- wear comfortable clothing to bed
Related
sleep
sleep disorder
General
hygiene
References
- Publications Committee, Sleep Hygiene wellness brochure,
AASM
- Kelly Y et al
Changes in Bedtime Schedules and Behavioral Difficulties in
7 Year Old Children.
Pediatrics, October 14, 2013
PMID: 24127471
http://pediatrics.aappublications.org/content/early/2013/10/09/peds.2013-1906.abstract
- Gangwisch JE et al.
Earlier parental set bedtimes as a protective factor against
depression and suicidal ideation.
Sleep 2010 Jan; 33:97.
PMID: 20120626
- Geriatric Review Syllabus, 8th edition (GRS8)
Durso SC and Sullivan GN (eds)
American Geriatrics Society, 2013