How to Improve Sleep Hygiene Flashcards
What is bening neglect?
Benign neglect is the noninterference that is intended to benefit more than continual attention would. Benign neglect is about doing less to accomplish more!
What is sleep hygiene?
Sleep hygiene is an application of habits and practices that are conducive to sleeping well on a regular basis.
Hypnagogia is the state of consciousness leading into sleep. What are things that disturb hypnagogia? (mention five)
- Deadlines;
- Any anxiety;
- Rumination;
- Clock: disturbs for no reason. An alarm is trustworthy enough;
- Metrics: people are often too concerned about their sleep score.
Following a sleep routine is very challenging at the beginning but becomes easier day by day. What is the main principle of building the routine easier and faster?
A new sleeping schedule must be achieved by challenging benign neglect. Interfering the new routine with napping or oversleeping will impact poorly on the daily rhythm.
The mind must be open to sleep. What does it mean?
People who have trouble with falling asleep are probably experiencing mistrust in the sleeping process. They should reframe the sleep process and become more open to hypnagogia.
The scheduled sleep routine provides a feeling of what? (noun)
The order provides a feeling of peace. A feeling of peace reduces overall anxiety. A person must put the order in things they do! Peace is the tranquillity of order!
How going to sleep late disturbs the normal hormone cycle?
People should not miss the sweet “going to sleep spot” after the sunset. Otherwise, sleep quality will be reduced. Melatonin and body-heat hormones are secreted at the peak defined by the evolution:
- Melatonin spikes around 22:00 - 23:00;
- Body temperature lowers from 21:00 and rises from 2:00.
Should people avoid REM?
Yes. The REM periods gradually increase cycle by cycle. However, the REM period takes away the energy. Seven hours is the optimal sleep time. Unfortunately, people may get over-concerned about how much they sleep.
Is exercising good for sleep?
It depends. Exercises performed during the day are beneficial for sleep. Exercising before 19:00 increases sleep pressure. However, working out late may disturb the hormone cycles.
How to prevent coffee and alcohol affect sleep?
Late coffee or alcohol reduces sleep quality. Coffee should not be taken after 18:00. While any alcohol should break down alcohol before bedtime.
Perfect sleep is automatic. What does it mean?
The goal is to not put any effort into controlling it.
What is emotion labelling practice?
Anyone can go sleep faster by labelling emotions during the moment of getting asleep.
