Sleep Hygiene

Question 1

Bright Light Therapy

(4)

Answer 1

• safe exposure to bright light with appropriate intensity, timing and duration in order to shift the circadian rhythm
• also includes the converse; limiting exposure to light when wanting to go to sleep
• DSPS - early in the morning to advance circadian rhythm
• ASPD - early in the night to delay circadian rhythm

Question 2

Blue light

(2)

Answer 2

• disrupt the regulation of the sleep wake cycle especially at night
• most strongly suppresses the secretion of melatonin

Question 3

Temperature

(3)

Answer 3

• ideal temperature is 15-20 degrees celsius
• warmth may help induce sleep but can disrupt sleep throughout the night by causing dehydration leading to the individul waking up to rehydrate
• warm temperature may signal to the body that it is day time whereas cool temperatures are generally associated with night time

Question 4

Eating

(3)

Answer 4

• stimulants like caffeine and nicotine should be avoided
• alcohol may help induce sleep but can disrupt sleep throughout the night
• timing of eating must not be too close to bedtime as it may signal to the body that it is awake as food is still digesting while trying to fall asleep