What is sleep hygiene?
What are some sleep hygiene recommendations?
How is sleep hygiene assessed?
What is the Sleep Hygiene Index?
What is the recommended sleep environment?
Is the evidence that improving sleep hygiene improves sleep quality conclusive?
Who is sleep hygiene education recommended for?
What is the impact of exercise on sleep quality?
What substances should be avoided in the hours before bedtime?
Practices for Healthy Sleeping
- Sleep hygiene is a set of behavioral and environmental practices developed in the late 1970s, designed to help people with mild to moderate insomnia.
- Sleep hygiene recommendations include establishing a regular sleep schedule, not using bed for anything but sleep and sex, avoiding alcohol and other stimulants, and having a peaceful, comfortable, and dark sleep environment.
- Assessment of sleep hygiene is carried out using clinical interviews and self-report questionnaires, sleep diaries, and computerized assessments such as Sleep-EVAL.
- Sleep hygiene and knowledge of sleep hygiene practices can be assessed with measures such as the Sleep Hygiene Index and Sleep Hygiene Awareness and Practice Scale.
- Recommendations for sleep hygiene include getting enough sleep, avoiding napping, and engaging in relaxing activities before bedtime.
- Exercise can facilitate or inhibit sleep quality; people who exercise experience better quality of sleep than those who do not.
- Avoiding nicotine, caffeine, and other stimulants in the hours before bedtime is recommended, as these substances activate neurobiological systems that maintain wakefulness.
- Arranging a sleep environment that is quiet, dark, and cool is recommended, as noises, light, and uncomfortable temperatures have been shown to disrupt continuous sleep.
- The evidence that improving sleep hygiene improves sleep quality is weak and inconclusive, with some recommendations showing better outcomes than others.
- Sleep hygiene education is recommended for college students, shift workers, and individuals with breathing difficulties due to asthma or allergies.
- Sleep hygiene strategies include advice about timing of sleep and food intake in relationship to exercise and sleeping environment.
- Organizations such as the National Sleep Foundation and the Division of Sleep Medicine at Harvard Medical School have created public websites with sleep hygiene resources, tools, and instructional videos.
Take this quiz to test your knowledge on practices for healthy sleeping! From establishing a regular sleep schedule to avoiding stimulants before bedtime, this quiz covers various sleep hygiene recommendations. See how much you know about creating a peaceful sleep environment, assessing sleep hygiene, and the effects of exercise on sleep quality. Test your knowledge and learn new tips for improving your sleep hygiene with this quiz.
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