improving sleep hygiene

Question 1

Sleep hygiene

Answer 1

practices that tend to improve and maintain good sleep and full daytime alertness.

Question 2

Zeitgebers

Answer 2

are environmental time cues.

Question 3

TIPS FOR IMPROVING SLEEP HYGIENE

Answer 3

Establish a regular relaxing sleep schedule and bedtime routine.

Associate your bed and bedroom with sleep.

Avoid activities that are stimulating in the hour before bed.

When you cannot sleep get up.

Question 4

Entrainment

Answer 4

the process of adjusting or resetting a biological rhythm to align with external cues or an environmental cycle

Question 5

daylight and blue light

Answer 5

can be used to help adjust or re-set the SCN and gradually shift someone’s circadian sleep–wake cycle to a desired schedule.

Chronic exposure may lead to delayed sleep syndrome, especially in teens.

Question 6

temperature

Answer 6

Core body temperature follows a 24-hour circadian rhythm linked to the sleep-wake cycle.

a warm bath or shower before bedtime can help lower core body temperature and promote relaxation for faster sleep onset and better sleep.

Question 7

eating and drinking patterns

Answer 7

Eating and drinking patterns can affect the circadian sleep-wake cycle.

Avoid heavy meals before bed → digestion follows a daytime circadian rhythm.
avoid caffeine + alcohol