Sleep hygiene fact sheet

Most adult women need to get seven or more hours of sleep a night to feel rested. Patient and family education seattle childrens hospital. Doctors often suggest insomnia patients to follow proper sleep hygiene practices while theyre undergoing cognitive behavioral therapy. There are two types of sleep deep sleep and dream sleep. The importance of sleep hygiene has become more evident over time as medical journals have identified certain habits that negatively affect sleep and others that improve it. What are some factors that prevent teens from getting enough sleep. Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping, and there is much evidence to suggest that these strategies can provide longterm solutions to sleep difficulties.

Many sleeping problems are due to bad habits built up over a long time. Improved sleep will not happen as soon as changes are made. Practicing healthy sleep habits also known as good sleep hygiene can make a big difference in a persons quality of life. Chronic or longterm insomnia makes it difficult to accomplish. Sleep hygiene is a term used to describe good sleep habits, that is things you can do to give yourself the best chance of a good refreshing. Sponsored open fact sheet are you a healthcare practitioner. Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness. Sleep hygiene handout it is well established that lack of sleep will affect a persons mental process, memory, and problem solving skills.

If you have any further questions or concerns, please speak to a doctor or nurse caring for you. Very few of us get education on effective sleep practices and many of us take sleep for granted. Check out recommended sleep practices with this simple sleep hygiene fact sheet, cocreated by ucla mind well and dr. Improvements in sleep hygiene offer an easy win in the search for better sleep, and should be the first thing you go after when sleep troubles show up. Therefore, it is important to be a role model as a parent and to enforce good sleep habits early in your childs life. The sleep medication fact sheet pdf 125kb is recommended for. Common sleeping problems such as insomnia are often caused by bad habits reinforced over years or even decades. These are a guide and not to be used as medical information.

Mar 10, 2020 a good nights sleep refuels, revitalises and reenergises you, making you feel refreshed, positive and equipped to cope with the stresses of a normal day. Sleep hygiene is the term used to describe good sleep habits. Jul 26, 2017 doctors often suggest insomnia patients to follow proper sleep hygiene practices while theyre undergoing cognitive behavioral therapy. It has detrimental effects on a persons day to day function as well. Sleep fact sheet if your children are in the early years. Animals that sleep are in an unconscious state, or mostly so. Dr magid katz, how to improve your sleep behaviour causes of insomnia. Sleep hygiene centre for clinical interventions are you a healthcare practitioner. Mar 31, 2020 improvements in sleep hygiene offer an easy win in the search for better sleep, and should be the first thing you go after when sleep troubles show up. Read a book, listen to soft music or browse through a magazine. This condition affected 510% of sleepclinic populations. You may remember the normal times of being awake in the night.

Shortterm insomnia is very common and has many causes such as stress, travel or other life events. Late weekend nights or sleepingin can throw off a sleep schedule for days. In fact, the pathways in the brain that help us learn and remember are very active when we sleep. Jul 15, 2016 good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep. They can wake up from sleep more easily than from hibernation or coma. Check out our sleep hygiene fact sheet for a complete list of steps to make sure youre getting great sleep every night. This is a wellwritten patient education handout with some good standard tips for sleep selfcare.

Insomnia and other sleep issues are common among those with mental illness, and their correction can be a key part of recovery. If you want your car to run well and last for a long time, you need to ensure that youre doing things like replacing your motor oil regularly. May 04, 2017 fact sheets on short sleep durationdefined as less than 7 hours in a typical 24hour periodamong us adults are available for all 50 states and the district of columbia. Oct 24, 2017 sleep hygiene is the sum of practices that promote regular, restful sleep. One of the best ways to train your body to sleep well is to go to bed and get up at more or less the same time every day, even on weekends and days off. Restful and adequate sleep provides the foundation for optimal occupational performance, participation, and engagement in daily life, a concept that is historically consistent with the development of occupational therapy. Sleep hygiene tips the healthy habits of good sleep here are some tips for how you can improve your sleep hygiene. Go to bed at the same time each night and get up at the same time each morning, including on the weekends. A term that health professionals use to describe good sleep habits is sleep hygiene. Promote better quality sleep by practicing good sleep hygiene. Sleep can be disrupted for a number of reasons, such as illness, pain, anxiety or depression. The sleep health foundation has prepared a number of fact sheets about sleep related topics.

If you are not sleepy at bedtime, then do something else. The management of sleep disturbances following concussionmild tbi product suite consists of a clinical recommendation and companion support tool, as well as a training guide and fact sheet. Getting restful sleep is one of the most important things you can do for your health, and it often takes thoughtful preparation during the day. Occupational therapys role with sleep fact sheet 6116 executive boulevard, suite 200, north bethesda, md 208524929 3016526611. Jan 30, 2019 the sleep health foundation has prepared a number of fact sheets about sleep related topics. Service members and veterans who sustain a mild traumatic brain injury tbi known as a concussion often report difficulty sleeping. Components of sleep hygiene can include going to bed and rising at regular hours every day, making the bedroom relaxing and inviting, using the bed only for sleeping, and removing personal electronic devices and tvs from the bedroom. Do keep a regular sleep routine wake up at the same time each day, weekends included. Please see your gp or a specialist for specific conditions and problems.

Management of sleep disturbances following concussionmild. It tends to be more common in women and more likely to occur with age. Fact sheets on short sleep durationdefined as less than 7 hours in a typical 24hour periodamong us adults are available for all 50 states and the district of columbia. A considerable amount of research has demonstrated that practicing sleep hygiene strategies such as the ones listed below, improves sleep quality and prevents sleep disturbances among university students. Animals that are asleep do not react to stimuli as fast as those that are awake. Thank you to the many expert volunteers who have made these evidencebased fact sheet. Tips for sleeping well sleep hygiene if you practise good sleep habits, youll have the best chance of a good, refreshing sleep. Most deep sleep occurs during the first five hours after falling asleep.

Alon avidan, professor of neurology at ucla and director of both the ucla sleep disorders center and ucla neurology clinic. Sleep problems insomnia management kit the information contained in this web page is a general guide written for health professionals. A map with countylevel estimates of short sleep duration. Sleep deprivation, whether reduced quantity or disturbed quality, may be a contributing factor in other diseases, such as high blood pressure, heart disease, diabetes, obesity and nocturia. Stick to the same bedtime and wake time every day, even on weekends. The person will get irritated, excessively tired, and will have no energy or motivation to function normally. In fact, one in four people experience sleep difficulties, which include trouble falling asleep, trouble staying asleep, early morning waking, sleeping too much, or restless or unsatisfying sleep.

Get regular exercise each day, preferably in the morning there is good evidence regular exercise improves restful sleep. A considerable amount of research has demonstrated that practicing sleep hygiene strategies such as the ones listed below, improves sleep quality and prevents sleep disturbances. Sleep hygiene fact sheet kathe wallace pelvic resources. As a parent, you will know that when your child hasnt had a good sleep they can be moody, irritable and cranky. It can also help in preventing development of some sleep disorders. This fact sheet will make some suggestions on how you might improve the quality of your sleep sometimes referred to as sleep hygiene. What gets in the way of a good people who regularly go nights sleep. For example, traveling, change in work hours, disruption of other behaviors eating, exercise, leisure, etc. This fact sheet has information and tips for healthy sleep in children.

Sleep may be one of the most important factors for student success and often one of. Sleep hygiene for children preschoolers ages 35 years generally need between 10 hours of sleep per night, and schoolage children ages 6 years need between 911 hours of sleep per night. Maintaining an abnormal sleepwake schedule is a good indicator of poor sleep hygiene. Sleep hygiene refers to sleep practices, habits and environmental factors that are necessary for getting quality restorative sleep. You can retrain your body and mind so that you sleep well and wake feeling rested. Everyone, from children to older adults, can benefit from. Sleep fact sheet if your children are in the early years of school. Good sleep hygiene promotes healthy sleep a night and alertness during the day. Patient and family education 1 of 2 sleep hygiene for children. It can also improve productivity and overall quality of life. Children sleep better when they have the same bedtime and wake time every day. Studies have shown that when you lack sleep, you are more likely to make bad decisions and take. Going to sleep at different times delays melatonin production.

But if good sleep habits are maintained, sleep will certainly get better. A big part of this type of therapy is learning to practice good sleep hygiene, which means controlling the environment and behaviors that precede sleep. Use the sleep hygiene handout to educate your clients about basic sleep tips. Sleep hygiene is a lot like performing maintenance on your car. Sleep hygiene means habits that help you have a good nights sleep. Occupational therapy practitioners are important members of the health care team addressing sleep disorders that place clients at risk for health problems or performance deficits during daily life tasks. However, there are a number of possible causes which include the following. Getting a good nights sleep is crucial for your mental and physical wellbeing. In fact, sleep hygiene education is an essential part of the cognitivebehavioral therapy used to treat insomnia. Sleep fact sheet if your children are in the early years of. As a sleep researcher, i investigate the effects of poor sleep on young children and adolescents. I also diagnose and treat sleep disorders in children at paediatric sleep clinic, my private practice as i am sleep psychologist. They often work with individuals following diagnosis to create behavioral or environmental changes that can facilitate effective sleep habits. After puberty, a teens internal clock shifts about 2 hours.

Your body tries to produce melatonin the sleep inducing chemical at the same time every night. You wont fix sleeping problems in one night but if you. It can generally be relieved by simple sleep hygiene interventions such as exercise, a hot bath, warm milk or changing your bedroom environment. Obtaining healthy sleep is important for both physical and mental health. Paying attention to good sleep hygiene is the most important thing you can do to maintain good sleep. Sleep hygiene for children choc childrens childrens. Getting a good nights sleep can improve your mental wellbeing and help you to better manage your anxiety.

Maintaining an abnormal sleep wake schedule is a good indicator of poor sleep hygiene. Most of the muscles that animals can control on purpose are inactive. Sleep hygiene for teens teens typically need about 810 hours of sleep per night, but it is common for the average teen to get 7 hours or less per night. We suggest discussing current impediments to a good nights sleep during session, and using this handout as a takehome reminder. Sleep hygiene is the sum of practices that promote regular, restful sleep. Good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep. Dr sarah blundens adolescent sleep facts sheet i am sleep researcher and a psychologist. There is much evidence to suggest that improving your sleep hygiene can have many positive consequences so even if you do not think you have a problem sleeping, you can benefit from getting better quality. A table with the prevalence of short sleep duration among adults in the state by sex.

This form of insomnia is caused by bad sleep habits that keep you awake or bring disorder to your sleep schedule. Insomnia due to drug or substance, medical condition, or mental disorder. Sleep hygiene this leaflet gives some general advice about sleep hygiene. Healthy sleep in children american thoracic society.

Spend the right amount of time in bed most adults need about 7 to 8 hours sleep every night. Good sleep hygiene handout the most common cause of insomnia is a change in your daily routine. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. Thank you to the many expert volunteers who have made these evidencebased factsheet possible. This causes you to spend more time in bed trying to fall asleep.

This fact sheet offers service members and veterans who experience sleep disturbances with healthy sleep tips that can likely improve their sleep. However, most people experience sleeping problems at some point in their life. It is defined as an inability to go to sleep, waking up too early, or feeling unrested after sleep for at least three nights a week for at least three months. This condition is present in 12% of adolescents and young adults. If you have tried and failed to improve your sleep, you may like to consider professional help. Following this sleep hygiene fact sheet will improve your sleep quality and help you make the best of the time you spend sleeping. Good quality sleep is about the amount of deep sleep a person gets, not the length of sleep. Sleep fact sheet if your children are in the early years of school helping your child to get the sleep they need as a parent, you will know that when your child hasnt had a good sleep they can be moody, irritable and cranky. Environmental elements, such as sufficient blankets for warmth, sound machines to add white noise, and blackout curtains or eye masks may enhance quality of sleep.