Transcript Slide 1

Sleep Hygiene
Presented by Andrew Stochel, Ph.D.
Marquette University Counseling Center
Sleep Hygiene: What It Is and Is Not
Sleep Hygiene is:
●
A series of strategies used to regulate behaviors and
environmental factors that affect and/or interfere with sleep.
–
●
Helps to alleviate some of the difficulties that contribute to
insomnia and other sleep disorders
–
●
Focused on lifestyle and habits
a way to find relief from acute (short-term) insomnia.
Can be preventative.
–
may make it easier to fall asleep and stay asleep.
Sleep Hygiene: What It Is and Is Not
Sleep Hygiene is not:
●
●
a form of treatment for insomnia.
a replacement for treatment for chronics sleep
disorders
–
Poor sleep hygiene worsen mild insomnia, but
improving sleep hygiene alone is unlikely to impact
severe insomnia.
Basic Facts about Sleep:
●
●
People spend approximately 1/3 of their life asleep.
Sleep is an active, organized process.
●
Affected by both factors that we can control
(i.e. behaviors, substances, and environment)
and those we cannot control (i.e.
neurotransmitters, medical conditions).
Basic Facts about Sleep:
Sleep occurs in 2 stages: REM and Non-REM
●
REM
●
●
●
20% of sleep
Occurs in segments instead of one large block. Cycles of 90
minutes.
Memories and thoughts from the day are processed. Dreams.
–
●
lose use of our limbs – helps prevent acting out of dreams.
Non-REM
●
80% of sleep
●
4 different stages
●
Restorative function, helps body heal.
Sleep Disorders:
●
●
6 out of every 10 adults have sleep problems a few night a
week or more.
Some 40 million Americans suffer chronic disorders of
sleep and wakefulness.
●
●
Often remain unidentified and undiagnosed.
More than 80 different sleep-related disorders.
Examples include: Insomnia, Sleep Apnea, Narcolepsy, Restless Leg
Syndrome/Periodic Limb Movement Disorder, Sleepwalking/Somnambulism,
and Medical and Mental Condition-Related Disorders.
–
Poor sleep habits can contribute to and exacerbate many of
these difficulties
Insomnia:
●
●
●
●
Inability to achieve sleep or to sleep well at night.
A very common problem: 9-12 % of American population
report chronic insomnia.
Has many causes including medical, mental, and
situationally-related sources.
Lasting a few days to weeks and months.
Sleep Needed:
●
●
A “normal” amount of sleep varies.
●
Average amount is 7.5
●
Some do fine with 5 hrs, other do fine with 9 hrs.
Need to find the amount that is right for you and make
adjustments to make sure you get it.
●
●
Use your daily functioning as a guide: feeling rest and awake during the day.
If you are getting what you consider to be an adequate amount of sleep and are
still un-refreshed and sleepy, then you might have a sleep disorder and should
consider consulting with a healthcare professional .
Just Like Brushing Your Teeth:
Sleep Hygiene is like Dental Hygiene!
●
Need to do upkeep and maintain routines.
●
●
These are things that you do every night just before
going to bed.
Requires to keep your mind and body healthy,
rested, and strong.
●
Dental hygiene can even be a part of your sleep
hygiene.
Sleep Hygiene Strategies:
Personal Habits:
●
●
●
●
●
Wake up and go to bed at the same time every day. Do not allow your bedtime
and awakening time to drift. The body "gets used" to falling asleep at a certain
time, but only if this is relatively fixed.
Avoid napping during the day. Napping is not a bad thing to do, provided you
limit the nap to 30-45 minutes and can sleep well at night. Try to take naps earlier
in the day if possible.
Avoid the following items 4 to 6 before going to bed:
 Alcohol
 Caffeine
 Nicotine
 Heavy, Spicy, or Sugary foods
Exercise regularly, but not right before bed. Regular exercise, particularly in the
afternoon, can help deepen sleep. Strenuous exercise within the 2 hours before
bedtime, however, can decrease your ability to fall asleep
Get regular exposure to outdoor sunlight during the day. Your circadian rhythms
respond to daylight.
Sleeping Environment:
●
●
●
●
Use comfortable bedding. Uncomfortable bedding can sometimes
prevent good sleep.
Find a comfortable temperature setting for sleeping and keep the
room well ventilated. If your bedroom is too cold or too hot, it can
keep you awake. A cool (not cold) bedroom is often the most
conducive to sleep.
Block out all distractions, such as noise and light.
Reserve the bed for sleep and sex. Don't use the bed as an office,
workroom or recreation room. Let your body "know" that the bed
is associated with sleeping.
Getting Ready For Bed:
●
●
●
Try a light snack before bed. Warm milk and foods high in the
amino acid tryptophan, such as bananas, may help you to sleep.
Don’t panic if you cannot fall asleep or stay asleep. Worrying
about losing sleep will only keep you awake. Remember that for a
short while, the loss of sleep is not dangerous.
Don't take your worries to bed. Leave your worries about job,
school, daily life, etc., behind when you go to bed. Some people
find it useful to assign a "worry period" during the evening or late
afternoon to deal with these issues.
Getting Ready For Bed:
●
●
●
Establish a pre-sleep ritual. Pre-sleep rituals, such as a warm
bath or a few minutes of reading, can help you sleep.
Practice relaxation techniques before bed. Relaxation
techniques such as yoga, deep breathing and others may help
relieve anxiety and reduce muscle tension.
Get into your favorite sleeping position. If you don't fall
asleep within 15-30 minutes, get up, go into another room,
and read until sleepy.
Getting Up in the Middle of the Night
●
Most people wake up one or two times a night for
various reasons.
●
●
You will generally find that you can get back to sleep 20
minutes or so later.
If you find that you get up in the middle of night
and cannot get back to sleep within 15-20 minutes,
do not remain in the bed "trying hard" to sleep.
A Word about Television:
●
Watching television before bedtime is often a bad
idea.
●
●
It is a very engaging medium that tends to keep people
up.
Turn off the Tube: It is generally recommended that
the television not be in the bedroom.
●
Consider radio before bedtime since it is a less engaging
medium.
Relaxation Techniques:
●
Deep Breathing
●
Progressive Relaxation
●
Guided Imagery
●
Thought Stopping
(See Handout)
Professional Help and Treatment:
Over-the-Counter (OTC) Products:
●
●
●
Some over-the-counter (OTC) products (i.e. melatonin, L-tryptophan
supplements, and valerian teas or extracts) are not regulated by the Food and
Drug Administration. Therefore, their effects and proper dosages are not well
understood.
Antihistamines may make people feel sleepy, but they may pose risks to some
people.
Consider talking to your doctor before taking OTC products.
Therapy:
●
Cognitive Behavioral Therapy has been shown to be effective in treating
insomnia.
●
It addresses dysfunctional beliefs and attitudes about sleep that lead to emotional distress and
further sleep problems.
Professional Help and Treatment:
Medications:
●
Many prescription medicines are used to treat insomnia. Some are
meant for short-term use, while others are meant for longer use.
●
●
Talk to your doctor about the benefits and side effects of insomnia medicines.
●
May help you fall asleep, but may also feel groggy in the morning.
●
●
Be aware that while short-lasting insomnia periods are well treated with medication,
chronic or long-lasting insomnia may not respond well to medications.
Some insomnia medicines may be habit forming – Talk to your doctor about the
benefits and risks of insomnia medicines.
It is best to consult with a physician or sleep specialist when sleep
difficulties begin occurring routinely and/or when symptoms
affect your ability to function.
Services at MU:
Counseling Center
204 Holthusen Hall
(414) 288-7172
Student Heath Services
• Individual Counseling
• Medical Services
• Group Counseling
• Psychiatry/Medication
Schroeder Complex, lower level
(414) 288-7184
References:
American Academy of Sleep Medicine (2009). Sleep Hygiene - The Healthy Habits
of Good Sleep. Retrieved on February 7, 2010 from the American Academy of
Sleep Medicine website: http://www.sleepeducation.com/Hygiene.aspx
The American Academy of Sleep Medicine (2008). Insomnia [Portable Document
File]. Retrieved from The American Academy of Sleep Medicine website:
http://www.aasmnet.org/Resources/FactSheets/Insomnia.pdf
Disorders Center: The University of Maryland Sleep Disorders Center. (2009,
January 20). Retrieved on February 7, 2010 from The University of Maryland
Sleep Disorders Center website: http://www.umm.edu/sleep/index.htm
References:
Facts Sheets. (2008). Retrieved on February 7, 2010 from The American Academy of
Sleep Medicine’s Fact Sheet website: http://www.aasmnet.org/FactSheets.aspx
National Heart Lung and Blood Institute (2009). Insomnia: How Is Insomnia
Treated? Retrieved on February 7, 2010 from the National Heart Lung and
Blood Institute website:
http://www.nhlbi.nih.gov/health/dci/Diseases/inso/inso_treatments.html
National Sleep Foundation (2009). Healthy Sleep Tips. Retrieved on February 7,
2010 from the National Sleep Foundation website:
http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips