Good sleep hygiene
Good sleep hygiene
Sleep hygiene refers to a set of recommendations designed to maximise the ability to, and opportunity for, sleep.13
In order to improve their sleep, customers should focus on good sleep hygiene first,2 especially if they do not have a good routine already.
A wide range of external factors may disrupt the normal process for sleep regulation or alter the body’s underlying systems for managing sleep.3
Customers should consider the impact of:2,3,4,5,8
Sleep environment
A room that is too hot/cold/noisy may affect a person's sleep. Light levels also play a role as specialised cells in the eyes process light to tell the brain whether it is day or night. Exposure to light can make it difficult to fall asleep or return to sleep when awakened.
Caffeine
This should ideally only be consumed in the morning to avoid it keeping them alert and awake.
Alcohol, nicotine and large meals
These should be limited near bedtime - ideally consume at least 2 hours before bedtime.
Electronic devices
Tablets and mobile phones that ring and beep throughout the night can disturb sleep. They can also make it hard to disconnect from the outside world.
Exercise
Exercise too close to bedtime may cause hyperarousal. Any exercise should ideally be done 4 or more hours prior to bedtime.
Stress
May disrupt the body's process for sleep regulation.
Hunger
May disrupt the body's process for sleep regulation.
Medication
Customers whose sleep may be affected by medication should not stop taking their medication, but should be referred to their GP.