Sleep hygiene

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Centers for Disease Control and Prevention (CDC) recommendations for the amount of sleep needed decrease with age. While sleep quantity is important, good sleep quality is also essential to avoid sleep disorders. 2023 CDC recommendations for amount of sleep needed, by age.svg
Centers for Disease Control and Prevention (CDC) recommendations for the amount of sleep needed decrease with age. While sleep quantity is important, good sleep quality is also essential to avoid sleep disorders.
Sleep hygiene
Specialty Clinical psychology
MeSH D000070263

Sleep hygiene is a behavioral and environmental practice [2] developed in the late 1970s as a method to help people with mild to moderate insomnia. [2] Clinicians assess the sleep hygiene of people with insomnia and other conditions, such as depression, and offer recommendations based on the assessment. Sleep hygiene recommendations include: establishing a regular sleep schedule; using naps with care; not exercising physically or mentally too close to bedtime; limiting worry; limiting exposure to light in the hours before sleep; getting out of bed if sleep does not come; not using bed for anything but sleep and sex; avoiding alcohol as well as nicotine, caffeine, and other stimulants in the hours before bedtime; and having a peaceful, comfortable and dark sleep environment. However, as of 2021, the empirical evidence for the effectiveness of sleep hygiene is "limited and inconclusive" for the general population [2] and for the treatment of insomnia, [3] despite being the oldest treatment for insomnia. [3] A systematic review by the AASM concluded that clinicians should not prescribe sleep hygiene for insomnia due to the evidence of absence of its efficacy and potential delaying of adequate treatment, recommending instead that effective therapies such as CBT-i should be preferred. [3]

Contents

Assessment

Assessing sleep hygiene is important to determine whether an individual has inadequate sleep hygiene disorder. [4] The diagnostic assessment is usually conducted using clinical interview and supplemented by self-report questionnaires [4] and sleep diaries, which are typically kept from one to two weeks, to record a representative sample data. [5] There are also computerized assessments such as the Sleep-EVAL system, which can be employed in the diagnostic process. [6] It features 1,543 possible questions automatically selected according to the individual's previous answers. [6]

Practice of sleep hygiene and knowledge of sleep hygiene practices can be assessed with measures such as the Sleep Hygiene Index, [7] Sleep Hygiene Awareness and Practice Scale, [7] or the Sleep Hygiene Self-Test. [8] For younger individuals, sleep hygiene can be assessed by the Adolescent Sleep Hygiene Scale or the Children's Sleep Hygiene Scale. [9]

Recommendations

Clinicians choose among recommendations for improving sleep quality for each individual and counselling is presented as a form of patient education. [10]

Sleep schedule

One set of recommendations relates to the timing of sleep. For adults, getting less than 7–8 hours of sleep is associated with a number of physical and mental health deficits, [11] and therefore a top sleep hygiene recommendation is allowing enough time for sleep. Clinicians will frequently advise that these hours of sleep be obtained at night instead of through napping, because while naps can be helpful after sleep deprivation, under normal conditions naps may be detrimental to nighttime sleep. [10] Negative effects of napping on sleep and performance have been found to depend on duration and timing, with shorter midday naps being the least disruptive. [10] There is also focus on the importance of awakening around the same time every morning and generally having a regular sleep schedule. [2]

Activities

Exercise is an activity that can facilitate or inhibit sleep quality; people who exercise experience better quality of sleep than those who do not, [12] but exercising too late in the day can be activating and delay falling asleep. [10] Increasing exposure to bright and natural light during the daytime and avoiding bright light in the hours before bedtime may help promote a sleep-wake schedule aligned with nature's daily light-dark cycle. [13]

Activities that reduce physiological arousal and cognitive activity promote falling asleep, so engaging in relaxing activities before bedtime is recommended. [2] Conversely, continuing important work activities or planning shortly before bedtime or once in bed has been shown to delay falling asleep. [14] Similarly, good sleep hygiene involves minimizing time spent thinking about worries or anything emotionally upsetting shortly before bedtime. [14] Trying purposefully to fall asleep may induce frustration that further prevents falling asleep, [10] so in such situations a person may be advised to get out of bed and try something else for a brief amount of time. [14]

Generally, for people experiencing difficulties with sleep, spending less time in bed results in deeper and more continuous sleep, [10] so clinicians will frequently recommend eliminating use of the bed for any activities except sleep or sex. [15]

Foods and substances

A number of foods and substances have been found to disturb sleep, due to stimulant effects or disruptive digestive demands. Avoiding nicotine, caffeine (including coffee, energy drinks, soft drinks, tea, chocolate, and some pain relievers), and other stimulants in the hours before bedtime is recommended by most sleep hygiene specialists, [16] [17] as these substances activate neurobiological systems that maintain wakefulness. [18] Alcohol near bedtime is frequently discouraged by clinicians, because, although alcohol can induce sleepiness initially, the arousal caused by metabolizing alcohol can disrupt and significantly fragment sleep. [2] Smoking tobacco products before bed is also thought to reduce one's quality of resting by decreasing the time spent in deep sleep, leading to sleep fragmentation and nocturnal restlessness. [19] [ dead link ] Both consumption of a large meal just before bedtime, requiring effort to metabolize it all, and hunger have been associated with disrupted sleep; [10] clinicians may recommend eating a light snack before bedtime. Limiting intake of liquids before bedtime can prevent interruptions of sleep due to urination. [10]

Sleep environment

Arranging a sleep environment that is quiet, very dark, and cool is recommended. Noises, light, and uncomfortable temperatures have been shown to disrupt continuous sleep. [13] [20] Other recommendations that are frequently made, though less studied, include selecting comfortable mattresses, bedding, and pillows, [10] and eliminating a visible bedroom clock, to prevent focusing on time passing when trying to fall asleep. [10]

Light exposure when sleeping has been shown to cause ocular fatigue. [21]

In 2015, a systematic review of studies on mattresses concluded that medium-firm, custom-inflated mattresses were best for pain and neutral spinal alignment. [22]

Effectiveness

Sleep hygiene studies use different sets of sleep hygiene recommendations, [14] and the evidence that improving sleep hygiene improves sleep quality is weak and inconclusive as of 2014. [2] Most research on sleep hygiene principles has been conducted in clinical settings, and there is a need for more research on non-clinical populations. [2]

The strength of research support for each recommendation varies; [2] some of the more robustly researched and supported recommendations include the negative effects of noisy sleep environments, alcohol consumption in the hours before sleep, engaging in mentally difficult tasks before sleep, and trying too hard to fall asleep. [10] There is a lack of evidence for the effects of certain sleep hygiene recommendations, including getting a more comfortable mattress, removing bedroom clocks, not worrying, and limiting liquids. [10] Other recommendations, such as the effects of napping or exercise, have a more complicated evidence base. The effects of napping, for example, seem to depend on the length and timing of napping, in conjunction with how much cumulative sleep an individual has had in recent nights. [2]

There is support showing positive sleep outcomes for people who follow more than one sleep hygiene recommendation. [10] There is however no evidence that poor sleep hygiene can contribute to insomnia. [23]

While there is inconclusive evidence that sleep hygiene alone is effective as a treatment for insomnia, some research studies have shown improvement in insomnia for patients who receive sleep hygiene education in combination with cognitive behavioral therapy practices. [24]

The American Academy of Sleep Medicine released in 2021 a meta-analysis on behavioral therapies concluding that they "did not favor the use of sleep hygiene as a stand-alone therapy for chronic insomnia" since "recent evidence shows that it is no longer supported as a single-component therapy". They further recommend educating clinicians and patients to avoid the recommendation of sleep hygiene as this can cause a "delayed implementation of effective therapies with continued or worsening insomnia symptoms" and furthermore may demotivate patients from "undergoing other treatments based on their experience using an ineffective intervention". It was also impossible to conduct a network analysis of the efficacy of specific items of sleep hygiene due to the wide heterogeneity and lack of systematic reporting of content and delivery methods. [3]

Special populations

Sleep hygiene is a central component of cognitive behavioral therapy for insomnia. [25] Specific sleep disorders may require other or additional treatment approaches, and continuing difficulties with sleep may require additional assistance from healthcare providers. [26]

College students are at risk of engaging in poor sleep hygiene and also of being unaware of the resulting effects of sleep deprivation. [27] [ unreliable medical source? ] Because of irregular weekly schedules and the campus environment, college students may be likely to have variable sleep-wake schedules across the week, take naps, drink caffeine or alcohol near bedtime, and sleep in disruptive sleeping environments. [27] Because of this, researchers recommend sleep hygiene education on college campuses. [27] Harvard University, for example, requires all incoming first-year undergraduates to take a short online course on the subject before the fall semester begins. [28]

Similarly, shift workers have difficulty maintaining a healthy sleep-wake schedule due to night or irregular work hours. [29] Shift workers need to be strategic about napping and drinking caffeine, as these practices may be necessary for work productivity and safety, but should be timed carefully. Because shift workers may need to sleep while other individuals are awake, additional sleeping environment changes should include reducing disturbances by turning off phones and posting signs on bedroom doors to inform others when they are sleeping. [29]

Additionally, Socioeconomic status often determines access to care leading to a downward trajectory in health. [30] Those with lower SES have limited access to quality living conditions. Economic status can contribute to tremendous stress. Sleep is the primary mechanism in biological and psychosocial stressors that can help one recover from moderate stress. However, the stress level will affect the brain by disrupting the circadian cycle, meaning that more stress will lead to more sleep disturbances. [31] The data points to an inverse relationship: lower SES will result in insufficient sleep and a decline in sleep quality compared to high SES. [31] Light and noise will significantly impact one's sleeping patterns. Exposure to light will disrupt the body's natural circadian rhythm. In low SES populations, irregular and long work hours may force an individual to attempt to sleep during the day. This will significantly disrupt the physiological benefits that come from sleep. Additionally, urban neighborhoods will likely have greater night noise, crime, and violence. In these neighborhoods, the body will be in a constant state of survival, releasing cortisol and adrenaline, which interfere with sleep. [32]

Due to symptoms of low mood and energy, individuals with depression may be likely to have behaviors that are counter to good sleep hygiene, such as taking naps during the day, consuming alcohol near bedtime, and consuming large amounts of caffeine during the day. [33] In addition to sleep hygiene education, bright light therapy can be a useful treatment for individuals with depression and circadian rhythm disturbances. [34] Not only can morning bright light therapy help establish a better sleep-wake schedule, but it also has been shown to be effective for treating depression directly, especially when related to seasonal affective disorder. [35]

Individuals with breathing difficulties due to asthma or allergies may experience additional barriers to quality sleep that can be addressed by specific variations of sleep hygiene recommendations. Difficulty with breathing can cause disruptions to sleep, reducing the ability to stay asleep and to achieve restful sleep. [36] For individuals with allergies or asthma, additional considerations must be given to potential triggers in the bedroom environment. [36] Medications that might improve ability to breathe while sleeping may also impair sleep in other ways, so there must be careful management of decongestants, asthma controllers, and antihistamines. [36] [37]

Implementation

Sleep hygiene strategies include advice about timing of sleep and food intake in relationship to exercise and sleeping environment. [10] Recommendations depend on knowledge of the individual situation; counselling is presented as a form of patient education. [14]

As attention to the role of sleep hygiene in promoting public health has grown, there has been an increase in the number of resources available in print and on the internet. [2] Organizations running public health initiatives include the National Sleep Foundation and the Division of Sleep Medicine at Harvard Medical School, both of which have created public websites with sleep hygiene resources, such as tips for sleep hygiene, instructional videos, sleep hygiene self-assessments, poll statistics on sleep hygiene, and tools to find sleep professionals. [38] [39] A cooperative agreement between the U.S. Centers for Disease Control and Prevention and the American Academy of Sleep Medicine was established in 2013 to coordinate the National Healthy Sleep Awareness Project, with one of their aims being to promote sleep hygiene awareness. [40] [41]

Long and irregular work hours contribute to the sleep health disparity in the US. Local governments could regulate business hours for those that employ high rates of low-income families. Additionally, access to care is often determined by that individual's occupation. Clinicians in the communities should advocate insurance coverage and access to care for sleep-related services. Telemedicine is a promising approach proposed to reduce barriers to sleep health care. This eliminates transportation challenges for underserved populations and is more cost-effective. [32] Actigraphy can provide a cost-effective method to diagnose sleeping disorders. [42] Neighborhoods can be improved by updating urban planning. Noise population can be reduced by promoting walkability among communities. Walkability is only possible when neighborhood safety is optimized. [32]

History

While the term sleep hygiene was first introduced in 1939 by Nathaniel Kleitman, a book published in 1977 by psychologist Peter Hauri introduced the concept within the context of modern sleep medicine. [24] : 289  [43] In this book Hauri outlined a list of behavioral rules intended to promote improved sleep. [43] Similar concepts are credited to Paolo Mantegazza who published a related original book in 1864. [43] The 1990 publication of the International Classification of Sleep Disorders (ICSD) introduced the diagnostic category Inadequate Sleep Hygiene. [43] Inadequate sleep hygiene was a subclassification of Chronic Insomnia Disorder in the ICSD-II published in 2005; it was removed from the 2014 ICSD-III along with two other classifications. The term “chronic insomnia disorder” is used for all subtypes of chronic insomnia and inadequate sleep hygiene is no longer required to diagnose any sleep disorder, including insomnia and insufficient sleep syndrome. [44]

Specific sleep hygiene recommendations have changed over time. For example, advice to simply avoid sleeping pills was included in early sets of recommendations, but as more drugs to help with sleep have been introduced, recommendations concerning their use have become more complex. [10]

See also

Related Research Articles

<span class="mw-page-title-main">Hypnotic</span> Drug whose use induces sleep

Hypnotic, or soporific drugs, commonly known as sleeping pills, are a class of psychoactive drugs whose primary function is to induce sleep and to treat insomnia (sleeplessness).

<span class="mw-page-title-main">Sleep</span> Naturally recurring resting state of mind and body

Sleep is a state of reduced mental and physical activity in which consciousness is altered and certain sensory activity is inhibited. During sleep, there is a marked decrease in muscle activity and interactions with the surrounding environment. While sleep differs from wakefulness in terms of the ability to react to stimuli, it still involves active brain patterns, making it more reactive than a coma or disorders of consciousness.

<span class="mw-page-title-main">Sleep disorder</span> Medical disorder of a persons sleep patterns

A sleep disorder, or somnipathy, is a medical disorder of an individual's sleep patterns. Some sleep disorders are severe enough to interfere with normal physical, mental, social and emotional functioning. Sleep disorders are frequent and can have serious consequences on patients' health and quality of life. Polysomnography and actigraphy are tests commonly ordered for diagnosing sleep disorders.

<span class="mw-page-title-main">Insomnia</span> Disorder causing trouble with sleeping

Insomnia, also known as sleeplessness, is a sleep disorder where people have trouble sleeping. They may have difficulty falling asleep, or staying asleep for as long as desired. Insomnia is typically followed by daytime sleepiness, low energy, irritability, and a depressed mood. It may result in an increased risk of accidents of all kinds as well as problems focusing and learning. Insomnia can be short term, lasting for days or weeks, or long term, lasting more than a month. The concept of the word insomnia has two possibilities: insomnia disorder (ID) and insomnia symptoms, and many abstracts of randomized controlled trials and systematic reviews often underreport on which of these two possibilities the word insomnia refers to.

<span class="mw-page-title-main">Delayed sleep phase disorder</span> Chronic mismatch between a persons normal daily rhythm, compared to other people and societal norms

Delayed sleep phase disorder (DSPD), more often known as delayed sleep phase syndrome and also as delayed sleep–wake phase disorder, is the delaying of a person's circadian rhythm compared to those of societal norms. The disorder affects the timing of biological rhythms including sleep, peak period of alertness, core body temperature, and hormonal cycles.

Circadian rhythm sleep disorders (CRSD), also known as circadian rhythm sleep-wake disorders (CRSWD), are a family of sleep disorders which affect the timing of sleep. CRSDs arise from a persistent pattern of sleep/wake disturbances that can be caused either by dysfunction in one's biological clock system, or by misalignment between one's endogenous oscillator and externally imposed cues. As a result of this mismatch, those affected by circadian rhythm sleep disorders have a tendency to fall asleep at unconventional time points in the day. These occurrences often lead to recurring instances of disturbed rest, where individuals affected by the disorder are unable to go to sleep and awaken at "normal" times for work, school, and other social obligations. Delayed sleep phase disorder, advanced sleep phase disorder, non-24-hour sleep–wake disorder and irregular sleep–wake rhythm disorder represents the four main types of CRSD.

Shift work sleep disorder (SWSD) is a circadian rhythm sleep disorder characterized by insomnia, excessive sleepiness, or both affecting people whose work hours overlap with the typical sleep period. Insomnia can be the difficulty to fall asleep or to wake up before the individual has slept enough. About 20% of the working population participates in shift work. SWSD commonly goes undiagnosed, so it's estimated that 10–40% of shift workers have SWSD. The excessive sleepiness appears when the individual has to be productive, awake and alert. Both symptoms are predominant in SWSD. There are numerous shift work schedules, and they may be permanent, intermittent, or rotating; consequently, the manifestations of SWSD are quite variable. Most people with different schedules than the ordinary one might have these symptoms but the difference is that SWSD is continual, long-term, and starts to interfere with the individual's life.

<span class="mw-page-title-main">Sleep medicine</span> Medical specialty devoted to the diagnosis and therapy of sleep disturbances and disorders

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Caffeine-induced sleep disorder is a psychiatric disorder that results from overconsumption of the stimulant caffeine. Caffeine is one of the most widely consumed psychoactive drugs: almost 90% of Americans in a survey consume some type of caffeine each day. "When caffeine is consumed immediately before bedtime or .... throughout the day, sleep onset may be delayed, total sleep time reduced, normal stages of sleep altered, and the quality of sleep decreased." Caffeine reduces slow-wave sleep in the early part of the sleep cycle and can reduce rapid eye movement sleep later in the cycle. Caffeine increases episodes of wakefulness, and high doses in the late evening can increase sleep onset latency. In elderly people, there is an association between use of medication containing caffeine and difficulty in falling asleep.

<span class="mw-page-title-main">Sleep diary</span> Method of recording sleep patterns

A sleep diary is a record of an individual's sleeping and waking times with related information, usually over a period of several weeks. It is self-reported or can be recorded by a caregiver.

<span class="mw-page-title-main">Sleep deprivation</span> Condition of not having enough sleep

Sleep deprivation, also known as sleep insufficiency or sleeplessness, is the condition of not having adequate duration and/or quality of sleep to support decent alertness, performance, and health. It can be either chronic or acute and may vary widely in severity. All known animals sleep or exhibit some form of sleep behavior, and the importance of sleep is self-evident for humans, as nearly a third of a person's life is spent sleeping.

Idiopathic hypersomnia(IH) is a neurological disorder which is characterized primarily by excessive sleep and excessive daytime sleepiness (EDS). Idiopathic hypersomnia was first described by Bedrich Roth in 1976, and it can be divided into two forms: polysymptomatic and monosymptomatic. The condition typically becomes evident in early adulthood and most patients diagnosed with IH will have had the disorder for many years prior to their diagnosis. As of August 2021, an FDA-approved medication exists for IH called Xywav, which is oral solution of calcium, magnesium, potassium, and sodium oxybates; in addition to several off-label treatments (primarily FDA-approved narcolepsy medications).

Sleep state misperception (SSM) is a term in the International Classification of Sleep Disorders (ICSD) most commonly used for people who mistakenly perceive their sleep as wakefulness, though it has been proposed that it be applied to those who severely overestimate their sleep time as well. While most sleepers with this condition will report not having slept in the previous night at all or having slept very little, clinical recordings generally show normal sleep patterns. Though the sleep patterns found in those with SSM have long been considered indistinguishable from those without, some preliminary research suggest there may be subtle differences.

Cognitive behavioral therapy for insomnia (CBT-I) is a technique for treating insomnia without medications. Insomnia is a common problem involving trouble falling asleep, staying asleep, or getting quality sleep. CBT-I aims to improve sleep habits and behaviors by identifying and changing the thoughts and the behaviors that affect the ability of a person to sleep or sleep well.

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<span class="mw-page-title-main">Sleep deprivation in higher education</span> Health issue in students

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<span class="mw-page-title-main">Behavioral sleep medicine</span>

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Sleep problems are found to be correlated with poor well-being and low quality of life. Persistent sleeping disturbances can lead to fatigue, irritability, and various health issues. Numerous studies have examined the positive impact of music on sleep quality. As early as the 2000BC, lullabies were designed to aid infant sleep. For adults with sleep-related disorders, music serves as a useful intervention in reducing stress. Approximately 25% of the population facing sleep difficulties regularly use music as a tool for relaxation. This process can be either self-prescribed or under the guidance of a music therapist.

<span class="mw-page-title-main">Melatonin as a medication and supplement</span> Supplement and medication used to treat sleep disorders

Melatonin is a dietary supplement and medication as well as naturally occurring hormone. As a hormone, melatonin is released by the pineal gland and is involved in sleep–wake cycles. As a supplement, it is often used for the attempted short-term treatment of disrupted sleep patterns, such as from jet lag or shift work, and is typically taken orally. Evidence of its benefit for this use, however, is not strong. A 2017 review found that sleep onset occurred six minutes faster with use, but found no change in total time asleep.

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