Sleep Hygiene

1. Sleep Hygiene http://sleephygiene.web.unc.edu/

2. What is sleep hygeine? • 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

3. What is good sleep hygiene? • 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

4. Good sleep hygiene • 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 • 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

5. 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

6. Who is at risk for poor sleep hygiene • 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

7. Effects of 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

8. How to establish good 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

9. Establishing 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

10. Create a bedtime routine • 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

11. Which one is an example of poor sleep hygiene? Try Again! Reading an enjoyable book before bed helps you relax and wind down from your day. Correct! You should not work in bed. Limit the technology in your bedroom. Working in bed Reading before bed

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

13. An overview of sleep disorders • 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

14. 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

15. 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!

16. Shift Workers vs. Circadian Rhythms • 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 Sunrise is bedtime for 3rd shift

17. Shift Worker’s Disorder • 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

18. Shift Worker’s Disorder (con’t) • Symptoms: Insomnia, disrupted sleep schedules, poor performance, mood disorders, depression, anxiety, irritability, and difficulty in personal and professional relationships

19. How to improve daytime sleep • 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.

20. References • 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