Sleep Hygienehttp://sleephygiene.web.unc.edu/

Environmental and behavioral decisions and practices which contributes to healthy sleep habits that precedes and prepares one for a quality night of sleep

In short it is your sleep habits

What is sleep hygeine?

Create a bedtime routine that allows you to get 7-9 hours of sleep

Make sure your bed and pillow is comfortable and supporting of your body

Keep room at a cool temperature for sleep and lights low

Create an environment conducive to sleep, remove TV, laptops, PDAs, any other distractions from bedroom

What is good sleep hygiene?

Avoid naps Avoid stimulants

such as cigarettes, caffeine, stimulating medications such as decongestants and prescription stimulants at least 3 hours before bed

Avoid eating 3 hours before bed

Get regular exercise, but avoid exercising at least 3 hours before bed

Avoid emotional activities and conversations prior to sleep 1-2 hours before bed

Manage stress. Write down your thoughts in a journal

Good sleep hygiene

Click on the Example of good sleep hygiene

Correct!He is comfortable, without electronics for distraction.

Try Again! He has coffee and she has a laptop in bed. The bed should only be used for sleep and sex

Those who do not prioritize sleep and do not establish a good sleep routine

Those suffering stress from personal life and work

Those suffering from depression and/or anxiety

Those who are inactive

Who is at risk for poor sleep hygiene

Excessive day time sleepiness and fatigue

Insomnia Headaches Poor memory,

judgment, and recall Mood disorders Difficulty concentrating

and staying on task Weakened immune

system

Effects of poor sleep hygiene

Bedroom modifications (comfortable bed, pillows and cool room temperature, low lighting, sound machines

Establish a good bed time that will enable 7-8 hrs of sleep

Avoid exercise 3 hours before bed time

How to establish good sleep hygiene

No TV or other forms of distractions ie. laptops, iPads, cell phones in the bedroom

Avoid exercise 3 hours before bed

Avoid eating 3 hours before bed; late night meal and snacking

Avoid caffeine, nicotine, and alcohol 3-5 hours prior to bed

Establishing good sleep hygiene

Give yourself time to wind down and relax about an hour before bed; Take a warm bath or read

Go to bed when you are tired, not when you are wide awake

Make sure your bedroom is dark, quiet, and a comfortable temperature

Create a bedtime routine

Which one is an example of poor sleep hygiene?

Working in bed Reading before bedCorrect!

You should not work in bed. Limit the technology in your bedroom.

Try Again!Reading an enjoyable book before bed helps you relax and wind down from your day.

The Epworth Sleepiness Scale is a questionnaire that helps to determine daytime sleepiness. If you have a score greater than 10 you should evaluate your sleep hygiene, if you find yourself still experiencing daytime sleepiness and fatigue you should take your complete Epworth Sleepiness Scale and discuss it with your physician, who may refer you to a sleep specialist.

A sleep diary can be a helpful tool in evaluating your sleep habits. This should be filled out for 7-14 days prior to visiting your physician or sleep specialist. It simply records your sleep activity and factors that can affect your sleep.

Is poor sleep hygiene the reason for your excessive daytime sleepiness?

Sleep apnea: a condition when one stops breathing during the night; treated with CPAP therapy

Insomnia: the inability to get to sleep or remain asleep

Excessive Daytime Sleepiness Disorder (Hypersomnia): the feeling of being sleepy all day, unable to stay awake, hard to focus and stay on task

An overview of sleep disorders

Restless Leg Syndrome (RLS): is a disorder of the nervous system where a person cannot resist the uncomfortable urge to move their legs while at rest

Narcolepsy: is characterized by sudden sleep attacks, insomnia, and sleep paralysis; can occur with cataplexy (sudden loss of muscle tone, usually brought on by an emotional response)

REM Sleep Disorder: when a person acts out his dreams during sleep possibly injuring themselves or others

Overview of sleep disorders

When should you speak with your doctor about a sleep study?

If your bed partner complains of loud snoring and/or has witness you not breathing while asleep

If you wake with a dry mouth or sore throat, cough choking and unable to catch your breath

If you have excessive daytime sleepiness and decreased energy during the day

Inability to remain awake while driving Wake up not feeling refreshed or experience

restless sleep Experience headaches in the morning Inability to recall, retain information, mood

changes Be sure to take a completed

Epworth Sleepiness Scale and Sleep Diary with you to your visit!

A shift worker is someone who works second or third shift, something other than the normal 9-5 shift

Circadian rhythms are our bodies’ natural internal clock that keeps the sleep and wake cycle

Shift Workers vs. Circadian Rhythms

Sunrise is bedtime for 3rd shift

Shift worker’s disorder is a circadian rhythm disorder where the sleep and wake times are disrupted from the normal cycle due to the person having to remain awake for work and activities prior and after work disturbing the normal circadian rhythms

Shift Worker’s Disorder

Symptoms: Insomnia, disrupted sleep schedules, poor performance, mood disorders, depression, anxiety, irritability, and difficulty in personal and professional relationships

Shift Worker’s Disorder (con’t)

Avoid stimulants, such as caffeine, cigarettes, and stimulating medications, 3-5 hours before bed

Take a nap before your shift starts

Create a comfortable and quiet environment for sleep in your bedroom

Use blackout curtains or an eye mask when sleeping

Use earplugs to drown out outside noise

Ask others to not disturb you during the time you sleep

Establish a bedtime routine and commit to it even on your days off

Eat a healthy diet and participate in physical activity.

How to improve daytime sleep

http://office.microsoft.com/en-us/images/ http://

www.nutrition411.com/education-materials/miscellaneous-topics/item/379-sleep-hygiene-basics

http://www.sleepfoundation.org/article/ask-the-expert/sleep-hygiene

http://www.sleepfoundation.org/article/sleep-related-problems/narcolepsy-and-sleep

http://www.sleepfoundation.org/article/sleep-topics/shift-work-and-sleep

http://www.sleepfoundation.org/article/sleep-topics/shift-work-and-sleep

References