You can dramatically improve your sleep quality by making a few minor adjustments to lifestyle and attitude. Late weekend nights or sleepingin can throw off a sleep schedule for days. We suggest discussing current impediments to a good nights sleep during session, and using this handout as a takehome reminder. Good sleep hygiene has a positive effect on the other basic state of sleep, which is non rapid eye movement sleep, or nrem sleep. Sleep self help there are many reasons for not sleeping well which may include distress, physical discomfort or physical illness. Total scores range from 0 to 52, with a higher score representing poorer sleep hygiene. Late weekend nights or sleepingin can throw off a sleep.
Many sleeping problems are due to bad habits built up over a long time. Pdf relationship of sleep hygiene awareness, sleep. Patients must be referred by their physician to the sleep disorders center. It plays a key role in brain function, regulates mood, appetite, and libido. Sleep hygiene worksheet record your use of sleep hygiene strategies over a week. 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. 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. Go to bed and get up at the same times each day, and avoid anything longer than a 10minute nap during the day.
The sleep hygiene index shi is a item selfreport measure designed to assess the practice of sleep hygiene behaviors. Something that we all love dearly, but most of us cannot get enough of. Insomnia is a symptom that in itself increases other symptoms. You wont fix sleeping problems in one night but if you. Getting a good nights sleep can improve your mental wellbeing and help you to better manage your anxiety. One of the best ways to get back on track is through better sleep hygiene. Operated through the university of floridas faculty group practice, the uf health shands sleep clinic is designed to refer patients affected by sleeping disorders to a sleep specialist. In fact, sleep hygiene education is an essential part of the cognitivebehavioral therapy used to treat insomnia. Leading lives with an assortment of variables are complex and. Get regular exercise each day, preferably in the morning there is good evidence regular exercise improves restful sleep. This podcast and article will show that one of the keys to beating mental health is to get regular sleep which means practicing good sleep hygiene on a daily basis.
Dec 22, 20 the sleep hygiene index shi is a item selfreport measure designed to assess the practice of sleep hygiene behaviors. It is a core component of cognitivebehavioral therapy or multimodal therapies for insomnia 26, though its efficacy is questionable 711. We also measured their relation with diurnal preference. The effects of sleep extension and sleep hygiene advice on sleep and depressive symptoms in adolescents. This sleep diary enables clients to gather data about the quantity and quality of their sleep. The sleep problem causes distress andor some sort of problem at work, with others, etc. 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. Sleep hygiene for children choc childrens childrens. Your goal is to use at least one good sleeping habit from any three categories each night. You may want to start by keeping a sleep diary to help you understand your sleep patterns and habits. Sleep hygiene this leaflet gives some general advice about sleep hygiene. Good sleep hygiene is about practising a variety of healthy lifestyle and sleep habits that can improve your ability to fall asleep and stay asleep. Stick to the same bedtime and wake time every day, even on weekends. 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.
Naps that are over an hour long, or those that are later in the day, are especially harmful to sleep hygiene. Read a book, listen to soft music or browse through a magazine. Sleep hygiene checklist goodsky mental health retreat. Sleep hygiene is a core component for psychological treatments of insomnia and essential for maintaining a satisfactory sleep. Follow these simple sleep guidelines to help you sleep better.
Sleep hygiene principles from thirty days to natural blood pressure control. Each item is rated on a fivepoint scale ranging from 0 never to 4 always. Jul 15, 2016 good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep. Tips for sleeping well sleep hygiene if you practise good sleep habits, youll have the best chance of a good, refreshing sleep. Pe1066 sleep hygiene for children seattle childrens. But if you want to get a better nights sleep, the answer begins with improving your sleep hygiene. How sleep hygiene beats depression how i beat depression. Insomnia sounds like a small problem compared to flashbacks and dissociation. The role of sleep hygiene in promoting public health. Introduction all individuals, well and ill, require adequate sleep time.
Sleep hygiene tips the healthy habits of good sleep here are some tips for how you can improve your sleep hygiene. But living in a fastpaced and demanding society, getting a restful nights sleep can seem impossible. Sleep hygiene means habits that help you to have a good nights sleep. Sleep hygiene guidelines uf health sleep center uf health. Sleep is one of our bodys delicate processes that is important for physical and mental health. Following these behaviors can decrease the need for prescriptions and boost. If your body learns to associate your bed with sleep, youll start to feel tired as soon as you lie down. Dont go to bed until you feel sleepy, no matter what time it is. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
Good sleep hygiene handout the most common cause of insomnia is a change in your daily routine. Paying attention to good sleep hygiene is the most important thing you can do to maintain good sleep. No matter what your age or your schedule, try to get outdoors each day. Emailing resources to clients is restricted to only the.
You can retrain your body and mind so that you sleep well and wake feeling rested. Children sleep better when they have the same bedtime and wake time every day. The sleep hygiene selftest blake and gomez, 1998 3. Try to keep regular times for going to bed and getting up. Selfhelp resources for insomnia sleep problems, written by clinical psychologists at the centre for clinical interventions in perth, western. After puberty, a teens internal clock shifts about 2 hours. Sleep hygiene refers to behavioral practices that will lead to a good nights rest. Sleep restriction and insomnia worksheets psychology tools. 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. Use the sleep hygiene handout to educate your clients about basic sleep tips. It has detrimental effects on a persons day to day function as well. To our knowledge, there are three sleep hygiene assessment instruments.
Sleep hygiene is defined as a set of behavioral and environmental recommendations intended to promote healthy sleep, and was originally developed for use in the treatment of mild to moderate insomnia. Sleep hygiene is defined as behaviors that one can do to help promote good sleep using behavioral interventions. Relationship of sleep hygiene awareness, sleep hygiene practices, and sleep quality in university students article pdf available in behavioral medicine 281. Insomnia and other sleep issues are common among those with mental illness, and their correction can be a key part of recovery. A common barrier to sleep is having a hard time switching off from thoughts. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
The sleep hygiene awareness and practice scale lacks and rotert, 1986 2. Encouraging good sleep habits child mind institute. Use your bed for sleep so do not read, eat, drink, watch tv, listen to radio etc. Establish a regular wake up time each day, including weekends. Develop and follow a consistent sleep schedule even on weekends. Brain functioning slows down, memory is impaired, the frequency of accidents increases, stress rises, and there are a number of associated health issues such as weight gain and increased blood pressure. Sleep deprivation adversely affects health, personal wellbeing and quality of life. The rituals, behaviors, and norms you follow around sleep are called sleep hygiene. While doubtful in older adults, sleep hygiene has been reported to. Good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep. Sleep hygiene is the term used to describe good sleep habits. Cognitive behavioral therapy for insomnia cbti is an effective evidencebased treatment for sleep difficulties.
Many clients report that their sleep is disturbed, and this can be a cause or consequence of many mental health conditions. Download all information sheets zip file worksheets sleep sleep diary. We look for patterns of sleep hygiene or the habits of going to bed that indicate routines and healthy sleep practices. A baby starts life needing 16 hours or so of sleep each day, and the time we need for sleep decreases as we get older, so that adults, and particularly older adults may only need 46 hours a night. Western australia department of health centre for clinical interventions. Leading lives with an assortment of variables are complex and often stressful. Also remember to mention if you are taking any medications overthecounter or prescription or supplements. Sleep hygiene in children great ormond street hospital. Keep consistent bedtimes and wake times every day of the week. Avoid spending lots of non sleep time in bed spending hours lying on a bed doing other activities before bedtime keeps our brains from associating the bed with. Get natural light sleep hygiene is the term that doctors use to describe good sleep habits.
Mental health issues and sleep are so deeply interconnected that it is one of the first data points we measure during the discovery phase of your programme. This is the state of sleep that a person is in right after falling asleep. Whether you practice good or bad sleep hygiene is up to you. This means establishing habits that promote a good nights sleep, like setting a routine. Common sleeping problems such as insomnia are often caused by bad habits reinforced over years or even decades. Interventions targeting sleep quality have demonstrated translational effects upon symptoms of other mental health conditions. Sleep hygiene handout it is well established that lack of sleep will affect a persons mental process, memory, and problem solving skills.
If you are not sleepy at bedtime, then do something else. Good sleep hygiene allows an individual to fall asleep quicker, and progress through the stages of sleep with less arousal. Sleep hygiene how to get good sleep without pills ross diaries. A term that health professionals use to describe good sleep habits is sleep hygiene. Preschoolers ages 35 years generally need between 10 hours of sleep per night, and schoolage children ages 6 years. Sleep hygiene handout the consequences of poor sleep are farreaching. It is better to manage longterm sleep problems with sleep hygiene, i. Sleep hygiene is a collection of behaviors and environmental conditions that aim to ensure a restorative and good quality sleep and to avoid or to treat certain sleep disorders. May 24, 2016 sleep hygiene is the term used to describe good sleep habits. Sleep hygiene is about developing healthy habits for getting a good nights sleep. Sleep hygiene is the term used to describe good sleep.
Sleep is essential, but many of us, kids and adults alike, dont get enough of it. The sleep problem occurs at least 3 nightsweek and has been going on for at least 3 months the sleep problem occurs despite adequate opportunity for sleep the insomnia is not better explained by another sleep disorder, is not. Timing set a constant bed time set a constant wake time. If you dont fall asleep within 30 minutes, get up and. Sleep hygiene guidelines uf health sleep center uf. If you have any further questions or concerns, please speak to a doctor or nurse caring for you. In fact, one in four people experience sleep difficulties, which include trouble falling asleep, trouble staying asleep, early morning waking, sleeping too much, or.
There are several things that you can do to promote good sleep and sleep hygiene, and ultimately get better sleep. Our study aimed to measure the sleep hygiene awareness and the selfreported quality of sleep among three age groups young adults, adults and middleaged adults and to determine their relation. Pdf relationship of sleep hygiene awareness, sleep hygiene. Do keep a regular sleep routine wake up at the same time each day, weekends included.
Sleeping well is a fundamental prerequisite for good mental health. If you find it hard to switch off from worries and negative thinking you might find our worry resources helpful. Sleep hygiene protocol when you cant sleep, what to do instead of ruminating to increase the likelihood of restfulnesssleep. Small changes can have a huge impact on your sleep quality and quantity. Psychometric evaluation of the sleep hygiene index. Getting good sleep is important in maintaining health. What you can do to sleep better make new habits for sleeping rather than simply breaking old ones. What are some factors that prevent teens from getting enough sleep. Sleep hygiene practices scholarworks at wmu western. The person will get irritated, excessively tired, and will have no energy or motivation to function normally.
1461 1075 159 1335 567 214 1281 413 1648 1149 658 3 969 468 699 387 486 1069 909 1437 121 255 525 1572 441 1396 291 1309 158 1633 280 1108 1605 526 1493 313 1003 531 1185 978 622 356 1347 82 1351