Techniques to Improve Sleep Hygiene

Question 1

Management of Electronic Devices

Answer 1

Stop looking at devices one hour before bedtime to assist sleep-wake cycle

Blue light emitted inhibits melatonin production, interfering with circadian rhythm

Question 2

Consistent Sleep Patterns

Answer 2

Aids in regulating circadian rhythm

Increases amount and duration of sleep

Question 3

Creation of a Healthy Sleep Environment

Answer 3

Uncomfortable sleeping space affects circadian rhythm

Cognitive link between bed and sleep

Question 4

Key findings of He et. al

Answer 4

Participants who did not use phone 30 minutes before bedtime had:

• Longer sleep duration
• Better quality of sleep
• Took less time to fall asleep
• Reduced pre-sleep arousal

Question 5

Criticisms of He et. al

Answer 5

• Small sample size, not generalisable
• Subjective data (excluding n-back task)

Question 6

Strengths of He et. al

Answer 6

Can be replicated by other researchers - reliability