Chapter 7C Flashcards
improving sleep
sleep hygiene
Sleep hygiene is a term used to
describe the sleep-related behaviours
and environmental conditions that are
beneficial for sleep.
what does sleep hygiene involve
Light: Sleeping in a dark space and reducing bright light exposure close to sleeping time
Environment: Sleeping in a cool and quiet place
A room temperature of 17 to 19 °C is comfortable for most people
Time: Sleeping and waking at a time that enables an adequate amount of sleep
Sleeping and waking at a consistent time each day
Comfort Sleeping in a comfortable space
Exercise: Engaging in exercise early in the day (at least 20 mins)
Avoiding exercise close to sleeping time
Devices/technology:
Avoiding bright screen use close to sleeping time
Drink and food:
consumption Avoiding large meals, caffeine, and alcohol before sleeping time
Get up If you cannot sleep, get up
Only sleep in
bed: Avoid studying or watching TV in bed
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.
examples of zeitgebers
- light: daylight, blue light
- temprature
- eating and drinking patters
daylight and blue light
+ Daylight is the typical light we are exposed to during the
day, mostly natural blue light. Daylight is a zeitgeber.
+ Similar to daylight, artificial blue light can also act as a
zeitgeber. Artificial blue light is emitted from artificial
sources such as LED and fluorescent lights, and back-lit
devices (phones, laptops, TV, video games).
+ Therefore, exposure to natural or artificial blue light at
night-time can reduce sleepiness
how can you reduce blue light exposure at night
+ On devices, use in-built screen filters and ‘night mode’ settings, reduce screen
brightness levels
+ Most effectively, do not use screens before bed at all!
+ Dimming LED room lights, using red or orange lamps, or using glasses that block blue
light also help to reduce sleep disturbances and their detrimental effects on wellbeing.
temprature
+ Temperature is the degree of external heat in the environment that
can influence the quality and quantity of sleep.
+ Research suggests a cool room temperature (18°C) is ideal for sleep
how does temperature impact sleep
+ Body temperature follows a circadian rhythm. It begins to drop before
sleep, coinciding with the release of melatonin.
+ Air temperature is a zeitgeber to signal the body that it is time to
sleep, therefore a cooler room temperature will promote sleep onset
and better quality sleep
eating and drinking patters
+ 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
how do eating and drinking patterns impact sleep?
What we eat/drink – caffeine, alcohol, spicy food, high sugar and fat food can
impact sleep quantity and quality (see next slide)
+ When we eat/drink – eating close to sleep time can impact sleep quantity and
quality due to stimulation of the digestive system
+ How much we eat/drink – going to be hungry or eating large meals before sleep can
impact sleep quantity and quality
how specific foods impact sleep
- caffeine: * Found in coffee,
energy drinks, soft
drinks, chocolate - It is a stimulant,
increasing nervous
system activity,
promoting wakefulness - Caffeine can block
sleep-promoting
neurotransmitters - alcohol: * A depressant,
decreasing nervous
system activity,
promoting sleep - However, alcohol
significantly impairs
sleep quality and
reduces sleep quantity - Associated with more
frequent awakenings,
night sweats,
nightmares, headaches - spicy food: * Can increase body
temperature, impairing
sleep - Spicy food
stimulates/increases
metabolism, making it
more difficult to fall
asleep
