Chaoter 7c Flashcards
Sleep hygiene
Sleep hygiene is a term used to describe the practices and habits that promote an individual’s sleep patterns. Sleep hygiene is positive and beneficial, as it improves the quality and quantity of sleep. In this way, a lack of sleep hygiene involves having sleep practices that do not promote the quality and quantity of sleep. Sleep hygiene involves:
• time; sleeping and waking at a time that enables an adequate amount of sleep, and sleeping and waking at a consistent time each day.
• sound; sleeping in a fairly quiet space.
• light; sleeping in a dark space and reducing bright light exposure close to sleeping time.
• comfort; sleeping in a comfortable space.
• technology/devices; avoiding bright screen use close to sleeping time.
• association with bed; avoiding doing activities other than sleeping in bed (like studying or watching TV).
• food and drink consumption; avoiding large meals, caffeine, and alcohol before sleeping time.
• exercise; engaging in exercise early in the day and avoiding exercise close to sleeping time.
Therefore, sleep hygiene improves sleep-wake patterns by making it easier to fall asleep at an appropriate time and increasing the likelihood of experiencing quality sleep.
How sleep hygiene effects mental well-being
Sleep hygiene also can influence mental wellbeing. Mental wellbeing is an individual’s psychological state, involving their ability to think, process information, and regulate emotions. Sleep hygiene enables individuals to experience good quality sleep of an adequate quantity, and sleep is important for mental wellbeing. Research suggests there is a link between poor sleep (sleep deprivation and/or sleep-related problems) and mental illness. Thus, good sleep is likely to reduce the likelihood of mental health problems and promote mental wellbeing. The relationship between sleep and mental wellbeing is bidirectional, meaning that sleep can impact mental wellbeing and mental wellbeing can impact sleep.
Zeitgebers
Zeitgebers are external cues from the environment that influence the circadian rhythm.
The body treats zeitgebers as signals that regulate the circadian rhythm, and they consequently help to promote sleepiness and wakefulness at appropriate times. There are many different zeitgebers, including light, temperature, eating and drinking patterns, and exercise.
Types of zeitgebers
Blue light is a type of light that can be emitted both naturally and artificially. Blue light can also be emitted through artificial sources, such as technological devices.
Daylight, which is predominantly natural blue light, regulates the sleep-wake cycle by signalling to the suprachiasmatic nucleus (SCN) to cease melatonin production and promote wakefulness. Thus, daylight acts as a zeitgeber.
Daylight is the typical light an individual is exposed to during the day, and is mostly natural blue light.
Similarly to daylight (natural blue light), artificial blue light can also act as a zeitgeber. Artificial blue light can also act as an external cue in the same way that daylight does, thus promoting wakefulness. In this way, exposure to natural or artificial blue light at night time can reduce sleepiness
Temperature and sleep
Temperature is the degree of external heat in the environment that can influence the
quality and quantity of sleep.
Research suggests there is a link between having a cool room temperature and experiencing improved quantity and quality of sleep. It is thought that this is because body temperature drops during sleep, thus, a cooler room temperature helps body temperature cool.
- Research contends that 18.3 degrees celsius is an ideal room temperature for sleep. Additionally, research suggests that extreme temperatures (very high or very low) are not good for sleep quality and quantity
Eating and drinking on sleep
Eating and drinking patterns refer to what, when, and how much food and drink is consumed by an individual. Our eating and drinking patterns are considered a zeitgeber because they can impact the quality and quantity of our sleep.
The types of food and drink an individual consumes can influence the quality and quantity of sleep; some foods can negatively impact sleep and some can positively impact sleep.
Impacts of food and drink on sleep eg
caffeine ( Caffeine is a stimulant and thus increases the activity of the nervous system, promoting wakefulness. Additionally, caffeine also blocks sleep-promoting neurotransmitters. alcohol( is a depressant which can increase feelings of tiredness. Therefore, alcohol can make it easier to fall asleep; however, alcohol significantly impairs the quality of sleep. Alcohol often negatively impacts sleep in the second half of the sleep episode, in which sleep disruptions are more common) spicy foods. (Studies suggest that consuming a diet high in fatty foods and sugary foods can negatively impact sleep quality and quantity)• high-sugar and high-fat foods.(Spicy foods can increase body temperature. As you have learnt, cooler body temperatures can promote sleep. Therefore, the increased body temperature from consuming spicy foods can impair sleep. Additionally, spicy foods can stimulate and increase metabolic processes, which can make it more difficult to fall asleep)
Effect of quantity quality and time of eating on sleep
Eating too close to sleep time can make it harder to fall asleep. Research suggests that eating food close to sleep time can impair an individual’s quality and quantity of sleep, due to the stimulation of the digestive system
The amount of food we eat can also influence sleep quality and quantity. Specifically, going to sleep feeling hungry can lead to poorer sleep quality and quantity (Dixon, 2015). Additionally, eating large meals close to sleep time and going to sleep overly full can impair sleep patterns.
