You can find many suggestions on what to do and not do at bedtime if you search for sleep hygiene. This simple behavior change – don’t eat, avoid caffeine and keep pets out the bedroom – can be a great way to get rid of any sleep problems.As the first line of defense against sleeplessness or bad nights of slumber, many people promote sleep hygiene on medical and sleeping websites..
But what if youve tried sleep hygiene? If you have trouble falling asleep, you might try darkening your bedroom and putting the clock in a place you can’t see. What next?
FAQ
Q: What does sleep hygiene mean?
A: Originally used to refer to clean bedding and bedclothes, sleep hygiene has evolved to mean sleep-promoting actions and behavioral changes.
Notice: Although the content of Sleepopolis is intended to be informative, it should not replace professional medical advice. You should immediately consult your healthcare provider if you suspect you might have a sleep disorder or other medical condition.
What Is Sleep Hygiene?
These recommendations are meant to improve quality and length of sleep. These recommendations were initially created to alleviate mild to moderate insomnia symptoms. However, the term has become a generic phrase that refers to a wide range of actions to promote healthy sleep.
The term sleep hygiene was first coined in the late 4,902 cms. The protocol has only recently become popular as a magic bullet for everything from occasional trouble sleeping to chronic insomnia.TheThese suggestions may be part of your sleep hygiene checklist:
- Wake up every morning at the same time, even weekends.
- Create a quiet, dark, and cool sleeping environment
- Avoid eating heavy meals or drinking caffeine or alcohol in the hours before bedtime
- Reduce or eliminate naps
- Keep children and pets out of the bedroom overnight
- Turn off all sources of blue light, including computers, smartphones, televisions, and tablets, at least one hour before bed
- Only sleep and sex guests may reserve the bed
Scientific research supports most sleep hygiene tips. Yes, naps can reduce the drive to sleep at night, and a bedroom that is too warm can make sleep more difficult. ButResearch on sleep hygiene has shown its effectiveness only in relatively normal sleepers.. Sleep hygiene is not a proven treatment for chronic insomnia, which is insomnia lasting three months or longer, at least three days each week.
You may need a different treatment if you are a committed follower of sleep hygiene and still have trouble falling asleep, staying asleep, falling back to sleep, or any combination thereof..
Normal sleeper
Someone who routinely is able to get sufficient sleep – typically between seven and nine hours each night – without difficulty or anxiety.
What Causes Insomnia?
Short-term insomnia, or transient acute insomnia, last less than three months and has a number of possible causes.These include:
- A major life transition, such as a move, new job, new school, or the birth of a child
- Stress
- Anxiety
- Pain
- Grief
- Depression
Chronic insomnia is when the insomnia lasts three months or more. This is called insomnia disorder. Though depression and other mood disorders may be a factor, chronic insomnia usually has one primary cause: negative associations with sleep and the sleeping environment.
The condition may start with a temporary episode of insomnia, which can lead to anxiety about not being able to sleep. Once anxiety begins, it can become associated with anything related to sleep, such as showering and switching off lights.Behaviors like lying in bed trying to sleep and watching the clock can worsen anxiety and reinforce a negative response to bedtime.
The brain, circadian rhythm and nervous system are designed for anxiety and mood changes and serve a protective function. Our ancestors were once outdoors sleeping and were susceptible to predators. It is important to stay awake in stressful situations.Modern stresses and fears are typically less urgent, but no less disruptive to sleep and wake cycles.
FAQ
????????????????????What is the definition for insomnia disorder?
A: Trouble falling asleep, staying asleep, falling back to sleep, or unrestorative sleep. You can have any combination of these symptoms, but they must last at least three months and be present for at least three consecutive days per week to be diagnosed with insomnia disorder.
Diagnoses Of Insomnia
Sleep problems that last for more than three months may be indicative of a variety of sleep disorders or difficulties.Sleep disordersare best diagnosed by a sleep specialist, who will typically request a sleep and medical history. A doctor may also need to know about your symptoms.
- Ask about your sleeping habits and social environment
- Suggest you keep a sleep diary to track your sleep patterns and identify factors that might contribute to your insomnia issues
- To better understand your sleeping habits, ask that you complete one or more insomnia tests. These could include questionnaires like the Insomnia Severity Index or a mental health exam
Because people undergoing sleep studies often sleep less than they would in their usual environment, such studies are rarely helpful for diagnosing insomnia disorder. After a diagnosis has been made, the appropriate treatment can be discussed.
Treatment For Insomnia: CBT-I Vs. Sleep Hygiene
In the case of transient insomnia, symptoms usually resolve on their own and treatment is rarely necessary. Sleep hygiene can be helpful if the person suffering from transient insomnia has bad bedtime habits.
Chronic insomnia persists despite the use of sleep hygiene, and generally does not go away on its own. CBT-I, or cognitive behavioral therapy for insomnia, is a common treatment for chronic insomnia. CBT-I is usually a multi-session treatment that is performed by a sleep professional such as a psychologist who specializes on the treatment of sleep disorders.
Sleep hygiene may incorporate some aspects of cognitive behavioral therapy, but is not a specific protocol designed for sufferers of chronic insomnia.
When suggested for more than mild sleep troubles, sleep hygiene may delay treatment and become an ineffective substitute for CBT-I and related methods. Unlike sleep hygiene, CBT-I is proven in multiple studies to be more than 80% effective in improving chronic insomnia.
Chronic insomnia sufferers who try sleep hygiene may find the results disappointing, further increasing anxiety and exacerbating the disorder. Patients may be less willing to try CBT-I and more frustrated with their sleep hygiene.
CBT-I Essentials
CBT-I is the most common treatment for insomnia.The protocol’s basic principles are as follows::
- Sleep restriction therapy. Sleep restriction therapy limits time in bed to the average number of hours spent sleeping
- Stimulus control therapy. Stimulus control therapy is intended to strengthen the association with the bed as a place for sleep.
- Relaxation training. Relaxation training can help insomnia sufferers reduce anxiety and physical tension, allowing the nervous system to relax and making sleep more likely
- Cognitive behavioral therapy. The therapy component of the protocol addresses negative attitudes and misconceptions about sleep
CBT-I usually requires time and patience, and may take several sessions before results become apparentIt is possible to. Although the results aren’t immediately noticeable, they can be quite effective for people who have suffered from insomnia for months, or even years.
Stimulus control
A term in behavioral psychology that describes a predictable pattern in behavior when a stimulus is present and another that occurs without that stimulus.
Last Word From Sleepopolis
Sleep hygiene is a popular set of behavioral changes and suggestions that are intended to make sleep easier and more efficient.Though sleep hygiene may be helpful for those with poor bedtime habits and mild sleep difficulties, there are few if any studies demonstrating its efficacy for chronic insomnia.
Most people who experience insomnia typically try many behavioral changes in an effort to fall asleep faster and stay asleep. CBT-I may be more effective for insomnia if sleep hygiene fails to work. Studies show that CBT-I is effective for most people with protracted insomnia, improving symptoms and making sleep more efficient.
