Sleep hygiene

Sleep hygiene is a set of practices and changes in behavior that make it easier to get restful sleep. Nathaniel Kleitman first used the term, in 1939. A book by psychologist Peter Hauri introduced the concept within the context of modern sleep medicine.[1]: 289 [2] Sleep hygiene was developed as a method to help people with mild to moderate insomnia.

Sleep hygiene recommendations include setting up a sleep schedule, using naps with care, not exercising physically or mentally too close to bedtime, reducing stress, reducing nighttime activity, and limiting bed use if not sleeping, to name a few. Other recommendations include avoiding alcohol, nicotine, caffeine, and other stimulants in the hours before bedtime, and having a peaceful, comfortable and dark sleep environment.[3][4][5]

Doctors study the sleep hygiene of people who present with insomnia and other conditions, such as depression, and offer recommendations based on the assessment.

References

  1. ↑ de Biase et al. Sleep Hygiene. Chapter 27 in Sleepiness and human impact assessment. Eds. Garborino LN et al. Springer Milan, 2014. ISBN 978-88-470-5388-5
  2. ↑ Gigli, Gian Luigi; Valente, Mariarosaria (June 30, 2012). "Should the definition of "sleep hygiene" be antedated of a century? A historical note based on an old book by Paolo Mantegazza, rediscovered". Neurological Sciences. 34 (5): 755–60. doi:10.1007/s10072-012-1140-8. PMID 22752854. S2CID 8607322.
  3. ↑ "Sleep/Wake Lifestyle Modifications: Sleep Hygiene". Therapy in Sleep Medicine: 151–160. January 1, 2012. doi:10.1016/B978-1-4377-1703-7.10011-8.
  4. ↑ Luyster, Faith S.; Strollo, Patrick J.; Zee, Phyllis C.; Walsh, James K. (June 1, 2012). "Sleep: A Health Imperative". Sleep. 35 (6): 727–734. doi:10.5665/sleep.1846. PMC 3353049. PMID 22654183.
  5. ↑ Driver, Helen S.; Taylor, Sheila R. (August 2000). "Exercise and sleep". Sleep Medicine Reviews. 4 (4): 387–402. doi:10.1053/smrv.2000.0110. PMID 12531177. S2CID 20809909.