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Гигиена сна — это Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness. The term "hygiene" is often misunderstood as strictly being synonymous with "cleanliness." The true meaning of hygiene has to do with sets of practices, habits, and environmental influences that impact one's health. Hygiene of all kinds are important to your health and well-being as most are aimed at reducing your chances of coming into contact with diseases, getting infections, spreading germs and viruses, or preventing oral cavities and gingivitis.

The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep.

If all of these other types of hygienic practices are aimed at preserving your health, exactly what is sleep hygiene and how can it help you in your everyday life?

Quick Sleep Tips Follow these tips to establish healthy sleep habits:

Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations. Set a bedtime that is early enough for you to get at least 7 hours of sleep. Don’t go to bed unless you are sleepy. If you don’t fall asleep after 20 minutes, get out of bed. Establish a relaxing bedtime routine. Use your bed only for sleep and sex. Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature. Limit exposure to bright light in the evenings. Turn off electronic devices at least 30 minutes before bedtime. Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack. Exercise regularly and maintain a healthy diet. Avoid consuming caffeine in the late afternoon or evening. Avoid consuming alcohol before bedtime. Reduce your fluid intake before bedtime.


Why is it important to practice good sleep hygiene?

Obtaining healthy sleep is important for both physical and mental health. It can also improve productivity and overall quality of life. Everyone, from children to older adults, can benefit from practicing good sleep habits.

Getting a full night's sleep every night is important to people's overall health and happiness. Most of us are aware that when we lose a few hours of sleep, we are often tired and cranky the next day and have difficulty concentrating, staying alert, and being in a positive mood. And all of these things can occur after just one day of lost sleep.

If you're regularly losing sleep, you're putting yourself at risk to a whole slew of health issues and medical conditions including

heart disease heart attacks stroke diabetes obesity cognitive impairment memory loss chronic stress heart arrhythmia increased likelihood of accidents depression mood disorders

It's mind blowing to think that all of these problems can occur simply from losing a few hours of sleep a night. In today's 24/7 world where our time is in high demand, many people feel that their sleep comes second to societal needs. With our professional, social, academic, and family lives requiring so much of our time, it's no wonder that so many people experience sleep deprivation.

How To Practice Sleep Hygiene

Many people may realize the impact that poor sleep quality is having on their daily lives, but may be unsure of what types of activities are contributing to their sleep loss, or simple practices they could be doing to ensure they get not only more sleep, but better sleep.

Many people believe that because they slept between the 7-9 hours of recommended nightly sleep, that they're doing things right. However, while getting enough hours of sleep is very important, getting quality sleep is more important. If you're doing things that are disruptive to your sleep, your body and mind are not truly resting enough to repair and prepare themselves for the next day.

Getting (or not getting) great sleep every night is often due to two important factors: your personal habits and your sleeping environment. The things you do during the day and leading up to sleeping at night can impact your sleep just as much as the environment you choose to sleep in. Optimizing both your personal habits and your sleep environment is paramount to successful sleep.

Personal Habits

Establish a regular bedtime routine. Getting into a regular routine of going to bed and rising at the same times everyday is one of the most important practices you can perform for better sleep. Part of keeping a healthy bedtime routine is to keep it up even on the weekends by avoiding staying up late and sleeping in. Depriving yourself of sleep during the midweek and binge-sleeping on the weekends does more harm to your sleep cycles than good.

exercise to sleepExercise regularly. Exercise breeds energy and also helps reduce stress, anxiety, and depression. Exercise in the late afternoon is best for sleep because the physical activity helps wear us out, and the post-workout body temperature drop helps cool the body, making sleep come more readily. However, exercise too close to bedtime can make sleep difficult to come, as your body doesn't have enough time to cool itself off.

Eating healthy. It's no secret that some foods are great for sleep, and others can help keep us awake at night. Fatty foods, processed carbs, and spicy foods are the worst for sleep. Foods high in fat and processed carbs don't have the nutrients and vitamins your body needs to produce energy, leaving you feeling sluggish during the day. Spicy foods, eaten too close to bedtime, can disrupt your sleep by causing acid reflux, which can disturb your sleep. Foods that help promote sleep are those that are high in amino acids, proteins, antioxidants, and vitamins.

Don't eat too close to bedtime. Eating too close to bedtime can disrupt your sleep, mostly because it gets your stomach acids going, and lying down can cause those acids to creep up into your throat. If you're really craving a late night snack, try a bowl of cereal with milk or cheese and crackers. These types of foods are rich in minerals, such as tryptophan and calcium, which help promote sleep.

Avoid caffeine and nicotine close to bedtime. Caffeine and nicotine are stimulants that, when taken within 3 hours of bedtime, can make it difficult to go to sleep or stay asleep until the chemicals wear off. Many people may recognize that drinks such as soda, tea, and coffee contain caffeine, but may not realize that foods such as chocolate also contain caffeine.

alcohol and sleepAvoid alcohol before bedtime. Many people falsely believe that alcohol help promotes sleep as it makes them drowsy and more likely to fall asleep quicker. However, once your body begins to metabolize the alcohol there is a period of arousal, which disturbs one's sleep.

Get light when possible. Your circadian rhythm, the internal clock that regulates periods of sleep and wakefulness, is triggered by light and darkness. Getting ample amounts of natural light during the day and less light at night helps keep your circadian rhythm in harmony with the external world.

Practice relaxation techniques before bedtime. To help get your body and mind prepared for sleep, try some relaxing activities to prepare yourself for sleep. Dwelling on problems or bringing arguments to bed can keep you awake and worrying. Activities such as meditating, praying, and stretching can help ease the stresses in the body and mind before bedtime. Writing your frustrations out in a journal can also be therapeutic and stress relieving.

Your Sleep Environment

Associate your bedroom with sleep and sex only. These are really the only activities that your bedroom should be designed for. Doing any other activities in your bedroom can cause your mind to associate it with other stimulating endeavors. Don't watch TV, listen to the radio, or talk with your partner about important life occurrences or problems in bed. Bringing stimulating content or conversation to bed can keep you awake engaging in it or worrying about it. electronics_in_bedKeep electronics out of the room. All electronic devices including TV's, tablets, laptops, cellphones, portable gaming systems, and e-readers should be ditched before bedtime. For starters, the content may be stimulating and keeping you awake as you play "just one more game" or read "just one more post." Furthermore, the light emitting from these devices is similar in wave-length to daylight and can trick your circadian rhythm into believing it's daylight and delay the release of melatonin, a hormone that promotes sleep.

Keep your room dark. Light is bad for sleep as it can disrupt your circadian rhythm. Keep your room dark by using heavy window shades, wearing a sleep mask, and avoiding staring at glowing electronics.

Keep your room quiet. Noise can keep you awake so make sure your room is as free of unnecessary sounds as possible. If you're still having trouble sleeping because of noisy neighbors or others in the house consider using earplugs to block out sound or try "white noise." Fans and sound machines that make continuous rhythmic sounds can be both relaxing and aid in drowning out distracting or sudden noises.

Keep your room cool. As you go to sleep your body temperature begins to drop as it prepares itself for slumber. Keeping your room a cool temperature (between 60-67 degrees) can help aid the process of cooling your body.

good sleepMake your bed as comfy as possible. Most mattresses are good for about 9 years. If your mattress is out of date or uncomfortable, getting a new mattress can go a long way towards great sleep. Having an uncomfortable pillow or bedding can keep you from sleep as well. If you're constantly readjusting your pillow before bedtime, it may be time to get a new one.

Set your alarm and keep it away from your bed. Too often people get used to using their phone as their wake-up device. Having your phone close to your bed makes it too easy to continuously check it for new texts, emails, or just looking at the time. Constantly reminding yourself of the time can create anxiety, making sleep more difficult. Also, keeping your alarm away from your bed reduces the chances of hitting the snooze button over and over, and it makes you get up out of bed to shut it off.

By following these best sleep hygiene practices on a nightly basis, you're almost guaranteed to get more fulfilling sleep at night and be more awake and alert during the day. If however, you're practicing these hygiene tips and still finding yourself feeling tired and sluggish during the day, it could be a sign of a sleep disorder. If you believe that your sleep troubles are being caused by a sleep disorder, contact your local sleep clinic for a consultation with a sleep specialist. At The Alaska Sleep Clinic, we specialize in diagnosing and treating a wide variety of sleep disorders, and have helped thousands of Alaskans improve the quality of their sleep. Quality sleep is directly linked to your overall health, and if you're not getting enough of it, give us a call and let us help you discover the cause of your sleep problems.


What are signs of poor sleep hygiene?

Frequent sleep disturbances and daytime sleepiness are the most telling signs of poor sleep hygiene. In addition, if you're taking too long to fall asleep, you should consider evaluating your sleep routine and revising your bedtime habits. Just a few simple changes can make the difference between a good night’s sleep and night spent tossing and turning.


https://www.quora.com/What-should-everyone-know-about-sleep/answer/Ray-Schilling
https://delayed2sleep.wordpress.com/2010/04/11/melatonin-less-is-sometimes-more/

http://www.uptodate.com/contents/insomnia-treatments-beyond-the-basics
http://netology.ru/blog/sova-zhavoronok
http://inosmi.ru/world/20131219/215832049.html
http://slumberwise.com
https://www.youtube.com/watch?v=XtDc_iJ-j-M
http://www.thebroscientist.com/supplements-foods-tricks-fight-insomnia-off/

http://drmyhill.co.uk/wiki/Sleep_is_vital_for_good_health_-_especially_in_CFS
https://sleepfoundation.org/sleep-disorders-problems

Будьте терпеливы и настойчивы. Процесс восстановления Вашего сна может занять несколько недель. Если не смотря на соблюдение приведенных Выше рекомендаций в течение четырех недель Вы по прежнему не удовлетворены качеством ночного сна, вероятнее всего у Вас имеются серьёзные растройства сна. Рекомендуем Вам обратиться в специализированное медицинское учреждение к врачу, специалисту по нарушениям сна.

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