Sleep Hygiene

Jules A, MSN · Apr 27, 2010

What is good sleep hygiene? :confused:

Whispera, MSN, RN · Apr 28, 2010

sleep hygiene = the healthy way to prepare for a good night's sleep

warm bath or shower

soft lights

quiet

no wild tv before bed

safiyarozz · Apr 28, 2010

sleep hygiene = the healthy way to prepare for a good night's sleep
warm bath or shower
soft lights
quiet
no wild tv before bed

What's wrong with "wild-tv" before bed?That seems a bit babying to patients,no?hehe

Jules A, MSN · Apr 28, 2010

sleep hygiene = the healthy way to prepare for a good night's sleep

OMG who comes up with this stuff.

Meriwhen, ASN, BSN, MSN, RN · Apr 29, 2010

One of our doctors used the term "sleep hygeine" today. I was amazed he knew what it was--usually they're all so quick to medicate them to sleep :lol2:

elkpark · Apr 29, 2010

It's a perfectly reasonable term that refers to all the various non-pharmacological things you can do to help promote a good night's sleep. Psych clients frequently have v. poor habits re: bedtime routine and sleep -- and then wonder why they sleep so poorly.

In my facility, the TV and coffee get cut off at 11 PM (on the adult units -- 10 PM (and no coffee at all :)) on the kids' unit), and the lights in the hallways and public areas get turned down. I talk with individual clients about caffeinated drinks late in the evening (and caffeine intake in general), etc., although I rarely get anywhere with that (I hatehatehate having a client come up to the med window at 9 PM, demanding her/his sleeping pill, and wash it down with a big slug from her/his 20 oz. Mountain Dew -- but, hey, it's ultimately their problem, not mine ...)

As for "wild TV before bed," it stimulates the sympathetic nervous system and makes it harder to fall asleep. Part of helping people develop better sleep habits is making them aware of this.

bekindtokittens · Apr 29, 2010

No caffeinated coffee after 1500. Journal time. And if they take a sleep aid, they are to be in bed within 15 minutes of taking it.

Jules A, MSN · Apr 29, 2010

It's a perfectly reasonable term that refers to all the various non-pharmacological things you can do to help promote a good night's sleep.

Love you elkpark but I still think the term is silly although I do agree that this not so new concept is important especially for our patients. :)

Whispera, MSN, RN · Apr 29, 2010

I had never heard the term "sleep hygiene" until a rather snooty lady psychiatrist asked me (glasses perched on the tip of her nose, looking over their top at me, with a bit of a snarl on her lips), "what, pray tell, do YOU do to encourage the sleep hygiene of my patients?" I had to think awhile and wondered if she meant bathing before bed, or tooth-brushing, or what. The way she asked it almost made me chuckle out loud... I don't think I'll ever forget it (or her). Of course, she also told me one time that my breathing was incorrect and proceeded to demonstrate how to breathe properly...

PMHNP10 · Apr 29, 2010

-regular schedule of going to bed/waking up--get the circadians all sorted out

-bed is for 2 things--sleep and sex (no reading, tv, computer, eating, etc.)--see below

-no heavy exarcise at bedtime--it'll wake you up

-no caffeine after lunch--self-explanatory

-no EtOH before bed--although alcohol will help you fall asleep, it actually will cause you to wake much sooner than one would want to wake up due to dehydration and effects on the suprachiasmatic nuclei (SCN)/pineal gland; the SCN regulates the pineal gland's production/release of melatonin, and the SCN is affected by serotonin, and serotonin is affected by EtOH in the blood; so basically (in an oversimplified way) as your body metabolizes the EtOH, your serotonin levels decrease, resulting in the SCN decreasing the production/release of melatonin from the pineal gland

-if unable to sleep in 20-30 min, move to another room and engage in a relaxing activity

-as for TV and more importantly computer use prior to bed--studies have shown that the blue wavelength of the color spectrum is the most activating of them all, and that is the particular problem with tv and esp. computers since they are usually within a couple feet from your face; and as an added bonus, just because this was one of the coolest things I learned during one of my clinicals--invest in a pair of blu-blocker sunglasses as they will block that activating blue spectrum of light from messing your circadian up (this is evidence-based)

elkpark · Apr 29, 2010

-regular schedule of going to bed/waking up--get the circadians all sorted out
-bed is for 2 things--sleep and sex (no reading, tv, computer, eating, etc.)--see below
-no heavy exarcise at bedtime--it'll wake you up
-no caffeine after lunch--self-explanatory
-no EtOH before bed--although alcohol will help you fall asleep, it actually will cause you to wake much sooner than one would want to wake up due to dehydration and effects on the suprachiasmatic nuclei (SCN)/pineal gland; the SCN regulates the pineal gland's production/release of melatonin, and the SCN is affected by serotonin, and serotonin is affected by EtOH in the blood; so basically (in an oversimplified way) as your body metabolizes the EtOH, your serotonin levels decrease, resulting in the SCN decreasing the production/release of melatonin from the pineal gland
-if unable to sleep in 20-30 min, move to another room and engage in a relaxing activity
-as for TV and more importantly computer use prior to bed--studies have shown that the blue wavelength of the color spectrum is the most activating of them all, and that is the particular problem with tv and esp. computers since they are usually within a couple feet from your face; and as an added bonus, just because this was one of the coolest things I learned during one of my clinicals--invest in a pair of blu-blocker sunglasses as they will block that activating blue spectrum of light from messing your circadian up (this is evidence-based)

Ditto to all of the above (as recommendations or personal practices, not that I would ever try to enforce these practices on a psych unit), plus --

If one wishes to take a shower or bath before bed to relax and help one fall asleep, it should be warm rather than hot. Hotter water may feel more relaxing while you're in the tub or shower, but it will make it harder to fall asleep than a milder shower/bath. Part of the falling asleep process, biologically, is the body cooling down somewhat -- and heating up the body shortly before bed will prolong/delay that process.