Sleep hygiene

from Wikipedia, the free encyclopedia

Sleep hygiene (hygiene from Greek  υγιεινή [τέχνη], hygieiné [téchne] , "art beneficial to health") is the use of certain behaviors to enable or promote a healthy, restful sleep and thus prevent ( prevention ) or remedy sleep disorders ( Therapy ). If the constant non-observance of sleep hygiene rules leads to a sleep disorder, this is listed in the International Classification of Sleep Disorders (ICSD-2) as an independent diagnosis . Rules for sleep hygiene include the design of the sleeping environment and the sleep-wake rhythm, nutrition and behavior for the clear coupling of the sleeping environment and sleep (conditioning).

Causes of Sleep Problems

Various psychological and physical stresses can unbalance sleep. This also includes external influences such as light, noise, room temperature, tight sleeping clothes, an unsuitable mattress or a bad bed. In addition, poor nutrition and alcohol , nicotine and caffeine consumption can trigger sleep disorders or exacerbate existing problems. Shift workers or people with very irregular working hours in particular develop sleep disorders, although this is often only the case after frequent changes in the sleep-wake rhythm over a long period of time.

When looking for the causes of sleep problems and appropriate countermeasures, it should be noted that people differ in how susceptible they are to the above. Disorders are and how much sleep they even need. You have slept enough when you wake up rested and productive. Even the attempt to sleep longer than is actually necessary (for example because of the belief that eight hours is a mandatory minimum) can cause sleep disorders in the long term, which are expressed in frequent awakening or poor sleep quality.

Children who are sent to sleep regularly, although they are not yet tired, get used to activities that are not asleep and may later develop a tendency to sleep disorders. Behavioral therapists assume that the bed can become a classically conditioned stimulus for fears, pain or punishment. About operant conditioning could arise sleep when not asleep, crying or getting up would positively reinforced by attention.

Studies have shown that a person's biorhythm is also defined by genes. The PER3 gene, in particular, determines whether a person is an early riser (colloquially also called lark) or a late riser (owls). While the PER3 gene is available in a long version in early risers, late risers have a shorter version of this gene.

Misconceptions about sleep

The neurologist Volker Faust cites some common misjudgments about sleep hygiene:

  • “8 hours of sleep as the norm.” - More correct would be: 6 to 7 hours or individually as required.
  • "Older people need more or less sleep than before." - It is true that sleep becomes more prone to disruption.
  • “Insomnia leads to mental illness.” - Instead, it is correct: some mentally ill people can no longer sleep properly.
  • “Exertion before going to bed makes you tired.” - It is the right thing to let the day end.
  • “Fall asleep after a bad night.” Instead, the right thing to do is to get up and work normally.
  • “Go to sleep earlier if you have trouble falling asleep.” Instead, the correct answer is: only go to bed when you are tired.
  • “If you wake up at night, you should stay in bed.” Instead, the right thing to do is to leave bed temporarily and relax.
  • “Those who cannot sleep should take sleeping pills.” - This is to be viewed critically, because there is a risk of dependence.
  • "Full moon disturbs sleep." - It is correct to darken light sources.

Sleep hygiene in childhood and adolescence

Cognitive (mental) development occurs in early childhood. Poor and irregular sleep can affect a child's growing brain. The need for sleep of children is not yet comparable to that of adults. Recurring sleep rituals, equal sleep times, and afternoon nap may be beneficial for the developing brain.

The risk of sudden infant death is somewhat reduced by a smoke-free atmosphere as well as by the baby lying on his back. If the baby does not sleep in the parents' bed, a cradle or bassinet is comfortable for the baby for the first few weeks. The close proximity to the parents gives a feeling of security. During the first twelve months, pillows and other items that could block the airways should be kept away from the child.

Children are sensitive to breakups and difficulties in marriage, family, and neighborhood. Adolescents in puberty tend to go to bed later and sleep longer.

Lying positions while sleeping

Postures that are habitually adopted during sleep can interfere. Everyday joint pain can result from a permanently motionless angled sleeping position at night, e.g. B. the hand under the head. This affects the supply, temperature control and "lubricant distribution" in the elbow joint, which may also be hypothermic.

The preferred lying position is the one that does not interfere with sleeping. The fetal position (on its side and curled up tightly) can cause tension. Side sleeper posture with your hand or arm under your head can lead to numbness . The stomach-sleeper posture can compress the lungs or stretch the spine, while the back-sleeper posture can provoke snoring .

activities

Sleep hygiene measures include, for example, designing the sleeping environment , practicing sleep rituals or relaxation techniques . One of the measures is to observe regular getting up and going to bed times every day (including on weekends) (max. Deviation of 30 minutes): regularity (not only with regard to sleeping times, but also, for example, meal times) is one of the measures necessary prerequisite for the different biological rhythms of the body to be able to coordinate with one another. Adhering to a regular getting up time is most important, because the getting up time is the anchor point for our biological rhythms. In addition, bed times should be reduced to what is necessary in the event of sleep disorders. Bedtime rituals and bedtime rituals are also seen as helpful for children.

Advice and help

In sleep laboratories can determine whether sleep problems have a medical cause. Most health insurance companies offer brochures on sleep hygiene.

literature

  • Heinrich F. Becker et al .: Short version of the S3 guideline "Non-restful sleep - sleep disorders" . Ed .: G. Mayer et al. Springer, Heidelberg 2010 ( online ).

Web links

Individual evidence

  1. ↑ a b c Helga Peter, Thomas Penzel, Jörg Hermann Peter: Encyclopedia of Sleep Medicine . Springer-Verlag, 2007, ISBN 978-3-540-28840-4 , pp. 1090 ( limited preview in Google Book search).
  2. ↑ a b Ralph Amann: Psychiatric diagnostics and therapy for people with intellectual disabilities: a work and practice book for doctors, psychologists, nurses and educators; with 53 tables; [with educational films on video DVD] . Schattauer Verlag, 2007, ISBN 978-3-7945-2422-8 , pp. 108 ( limited preview in Google Book search).
  3. ↑ PER3 period circadian regulator 3 , National Center for Biotechnology Information, February 18, 2018
  4. ↑ The morning type and evening type. Retrieved February 22, 2018 .
  5. ↑ Volker Faust : Liebenauer brochures mental health. Psychiatric and neurological information offered by the Liebenau Foundation. With the collaboration of Walter Fröscher and Günter Hole and the Psychosocial Health Working Group. Special issue Volume 5: Sleep disorders , (non-drug sleep aids, wrong views, hypersomnias, parasomnias), Liebenau in winter 2013/2014, pp. 42–46.
  6. ↑ The right sleeping environment for the baby - kindergesundheit-info.de: independent information service of the Federal Center for Health Education (BZgA)
  7. ↑ Volker Faust : Liebenauer brochures mental health. Psychiatric and neurological information offered by the Liebenau Foundation. With the collaboration of Walter Fröscher and Günter Hole and the Psychosocial Health Working Group. Special issue Volume 5: Sleep disorders , (non-drug sleep aids, false views, hypersomnias, parasomnias), Liebenau in winter 2013/2014, pp. 47–49.
  8. ↑ Adoption of the section sleep posture from discussion suggestion from unknown author
  9. ↑ Volker Faust : Liebenauer brochures mental health. Psychiatric and neurological information offered by the Liebenau Foundation. With the collaboration of Walter Fröscher and Günter Hole and the Psychosocial Health Working Group. Special issue Volume 5: Sleep disorders , (non-drug sleep aids, wrong views, hypersomnias, parasomnias), Liebenau in winter 2013/2014, p. 39.
  10. ^ Helga Peter, Thomas Penzel, Jörg Hermann Peter: Encyclopedia of Sleep Medicine . Springer, 2007, ISBN 978-3-540-28840-4 , pp. 1090 ( limited preview in Google Book search).
  11. ↑ Michael Broda, Wolfgang Senf (Ed.): Practice of Psychotherapy: An integrative textbook . 3. Edition. Thieme, 2005, ISBN 3-13-106093-X .
  12. ^ Alfred Wiater, Gerd Lehmkuhl: Handbuch Kinderschlaf: Basics, diagnosis and therapy of organic and non-organic sleep disorders; with 49 tables . Schattauer, 2011, ISBN 978-3-7945-2764-9 , pp. 301 ( limited preview in Google Book search).