improving sleep Flashcards
Sleep hygiene
the practices and habits that promote an individual’s sleep patterns
sleep hygiene eg
- time, keep it consistent, sleep at a time that wil allow you adequate sleep
- sleep in quiet
- sleep in dark
- associate bed with only sleeping
- do not go on technology before sleeping
- do not eat or drink before sleeping
- dont exercise before sleeping
- be comfortable
Zeitgebers
external cues from the environment that influence the circadian rhythm
eg. light, temperature, eating patterns
daylight
the typical light an individual is exposed to during the day, and is mostly natural blue light - promotes wakefulness
Blue light
a type of light that can be emitted both naturally and artificially
temperature
the degree of external heat in the environment that can influence the quality and quantity of sleep
Eating and drinking patterns
what, when, and how much food and drink is consumed by an individual
How eating and drinking patterns impact sleep
- some foods can negatively impact sleep and some can
positively impact sleep; the quality and quantity of sleep - Eating too close to sleep time can make it harder to fall asleep
- The amount of food we eat can also influence sleep quality and quantity; too much or too little is not good
caffeine effects
a stimulant and thus increases the activity of the nervous system, promoting wakefulness
alcohol
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
High-sugar and high-fat foods
can negatively impact sleep quality and quantity
spicy foods
can increase body temperature. cooler body temperatures can promote sleep. Therefore, the increased body temperature from consuming spicy foods can impair sleep
