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Sleep Hygiene

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by

Gennifer Rubin

on 26 November 2014

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Transcript of Sleep Hygiene

Medications that can cause insomnia
Can't Sleep?

Common Causes of Insomnia
What can happen if I don't get enough sleep?
Sleep Across the Lifespan
Why Sleep Is Important
Sleep is the body's way to rest and recharge
Sleep allows for increased tissue growth, and repair
Getting adequate sleep on a regular basis allows for proper body functioning
Sleep Hygiene
Exercise
Nutrition
Substances to Avoid
Sleep Environment
Sleeping Aids
Just 30 minutes, 3x/week can increase sleep time and decrease restlessness.
For optimal sleepiness at bedtime, exercise in the morning or early afternoons.
Choose exercises that increase your heart rate and make you breathe heavier.
Some Ways to Get Moving!
WALK WITH A FRIEND
GO FOR A BIKE RIDE
DANCE TO YOUR FAVORITE SONGS
SOME HELPFUL HABITS
1. Bring daylight to your workspace for some natural awakening. Open a window!
2. Frequently take breaks throughout the day to move around and stretch.
3. Avoid napping for longer than 30 minutes during the day.
4. Get your To-Do list done as early in the day as possible! Your day should get progressively more relaxing as you approach bed time.
Newborns: 16-18 hours per day

Preschool-aged children: 11-12 hours per day

School-aged children: 10 or more hours per day

Teenagers: 9-10 hours per day

Adults (including the elderly): 7-8 hours per day

Although sleep needs vary from person to person, sleep time frames tend to decrease as we age.
Anxiety and stress are the most common cause
Depression, Bipolar affective disorder, and PTSD
Medical problems such as asthma, Parkinson's, cancer, acid reflux, and chronic pain
*Work with health care provider to help treat the medical problem
Pain relievers with caffeine (i.e Excedrin, Midol)
Diuretics (ex. Lasix, Aldactone)
Corticosteroids (ex. Prednisone)
TIP: Take these medications in the morning
Sleep Disorders
Sleep Apnea:pharyngeal muscles relax closing the airway during sleep (initial treatment CPAP)
Narcolepsy:excessive daytime sleepiness and interrupted nocturnal sleep.
Restless leg syndrome:neurologic disorder characterized by unpleasant sensation in legs and overwhelming urge to move them
NOTE:Sleep hygiene practices can help to improve sleep
Caffeine

Nicotine

Alcohol
Caffeine/Nicotine
Coffee, Tea, Cola drinks, chocolate, some medications
Avoid these products at least 4-6 hours before going to bed
Alcohol
Avoid alcohol for at least 4-6 hours before going to bed
Many believe that alcohol is relaxing and helps them to sleep, but it actually interrupts the quality of sleep
Initially there is an immediate sleep-inducing effect, but as the alcohol levels fall there is a stimulant effect
Heavy/Spicy/Sugary
Foods
Heavy/Spicy/Sugary
Foods
These foods can irritate your GI tract and affect your ability to stay asleep
Avoid 4-6 hours before bedtime
Cigarettes, Tobacco products

Ability to focus and retain information decreases
immune function decreases
impaired renal function, hormone secretion, and glucose metabolism
Good sleep starts with creating a bedroom environment that is the right temperature, noise, lighting, and bedding/mattress. Here are a few easy but helpful tips you can use to help improve the quality of your sleep!
Temperature
A slight lowering of body temperature helps signal the body to initiate 'sleepiness'. Rather than an overly warm room, ensure a reasonably cool environment. The optimal temperature for sleep is around 60-68 degrees.
Noise
- Ensure a quiet environment
-Use heavy curtains to block out noise and light
-Use something that generates white noise or soft noise such as a fan
-Tranquil music used for sleep induction can also be used

Other helpful tips
-Use your bed for sleeping only
-Remove technology from the bedroom such as televisions and computers
-Remove your clock from view
-Try aromatherapy
-Wear comfortable bed clothes
Lighting
-Ensure a dark environment
-Eliminate night lights and technology that have sources of light
-Use blackout curtains to block outside light
-Try using an eye mask if a dark room is not possible due to roommates and other factors.
Bedding/Mattress
-Invest in a comfortable mattress that is firm but comfortable
-Invest in a good pillow (non-allergenic, provides proper support for your typical sleeping position).
-Wash bed linens regularly
-Wear comfortable bed clothes(soft, non-restricting).
Clean Environment
-Ensure good ventilation and open windows when possible
-Avoid use of chemicals in your room (I.e. hair spray, air fresheners, deoderizing products, etc.)
-Vacuum and dust regularly
-Change air filters regularly
Sometimes you need a little extra help to fall asleep. Before going to your doctor, try some at-home sleeping aids and remedies. Insomnia (not being able to fall asleep), can usually be treated through good sleep hygiene and nonpharmecutical (non-medication) sleeping aids.
Without sleep your body will not be able to function at an optimal level, and your health will suffer!
Two natural sleep aids that can help many people are valerian and melatonin. These can be found at most grocery stores and/or health food stores. Remember to always read the directions before taking anything to make sure you take the correct dose (amount)!
Relaxation techniques are also helpful for many people when trying to fall asleep. Meditating for just a few minutes before bed can calm down your body and mind, making it easier to fall asleep. Listening to guided imagery or hypnotherapy is another useful tool for falling asleep.
If you have tried all of these methods and still have trouble falling and/or staying asleep, talk to your doctor about other treatment options.
What you eat and drink throughout the day will affect your sleeping habits.
The amount of sleep you get will in turn have an effect on your appetite and not getting enough sleep could cause weight gain.
Sleep and diet/nutrition are very closely linked.
Avoid consuming caffeine 3-6 hours before bedtime.
Keep alcohol consumption moderate as evening drinks can interfere with deep sleep
Eat Appropriately
Having a large meal immediately before bed can disrupt your ability to fall and stay asleep.

INSTEAD: eat a regular sized or small meal a few hours before bedtime.
A blend of protein, carbs and fats will help to both keep you satiated and may help you to fall asleep faster.
Also try to limit fluids 2-3 hours before bedtime to allow for sleep uninterrupted by bathroom visits.
These substances keep you awake
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