Health information in chinese, simplified mandarin dialect. Tips for sleeping well sleep hygiene if you practise good sleep habits, youll have the best chance of a good, refreshing sleep. This study reports on the sleep hygiene of urban chinese school students, and investigates the relationship between habitual afterschool. To our knowledge, there are three sleep hygiene assessment instruments. This is the state of sleep that a person is in right after falling asleep. Eating too close to bedtime, heavy meals, or foods that upset your stomach can negatively affect your sleep. Sleep hygiene means habits that help you to have a good nights sleep.
Pdf relationship of sleep hygiene awareness, sleep hygiene. Sleep hygiene tips the healthy habits of good sleep here are some tips for how you can improve your sleep hygiene. The role of sleep hygiene in promoting public health. Pdf association of sleep hygienerelated factors and sleep quality. You can dramatically improve your sleep quality by making a few minor adjustments to lifestyle and attitude. Print this out as a resource for other people who may have sleep problems or as tips for offices and work places.
Think about it, if you didnt shower, brush your teeth, keep your hair and nails trimmed, things would get out of hand quickly. If you are not sleepy at bedtime, then do something else. Getting a good nights sleep can improve your mental wellbeing and help you to better manage your anxiety. But if you want to get a better nights sleep, the answer begins with improving your sleep hygiene.
Operated through the university of floridas faculty group practice, the uf health shands sleep clinic is designed to refer patients affected by sleeping disorders to a sleep specialist. Nearly one out of five people have trouble with insomnia for a time. It was originally developed with ptsd patients in mind, but anyone with sleep disturbance should find this helpful. You can retrain your body and mind so that you sleep well and wake feeling rested. The person will get irritated, excessively tired, and will have no energy or motivation to function normally. Sleep hygiene guidelines uf health sleep center uf. Relationship of sleep hygiene awareness, sleep hygiene practices, and sleep quality in university students article pdf available in behavioral medicine 281. Also remember to mention if you are taking any medications overthecounter or prescription or supplements.
It may include some of the sleep hygiene techniques listed above. Sleep hygiene means habits that help you have a good nights sleep. You wont fix sleeping problems in one night but if you. Chinese, simplified mandarin dialect bilingual pdf health information translations chinese, traditional cantonese dialect. Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping, and there is much evidence to suggest that these strategies can provide longterm solutions to sleep difficulties. Many sleeping problems are due to bad habits built up over a long time. Sleep deprivation can cause the following shortened life spans increased risk of heart disease and stomach problems irritability, depression increased risk of automobile crashes decreased work performance and memory lapses marital, social and employment problems difficulty learning basics of good sleep hygiene protect your need for sleep ensure. Sleep duration, schedule and quality among urban chinese. Sleep hygiene somniresonance delta sleeper sr1 sleep device. The relation among sleep duration, homework burden, and sleep. Guidelines for better sleep is an information sheet with guidelines for good sleep hygiene. Sleep hygiene is a behavioral and environmental practice developed in the late 1970s as a method to help people with mild to moderate insomnia but, as of 2014, the evidence for effectiveness of individual recommendations is limited and inconclusive. Keep a regular sleep schedule of 78 hours of sleep.
It is often difficult to say why someone is sleeping poorly. Common sleeping problems such as insomnia are often caused by. Use your bed for sleep so do not read, eat, drink, watch tv, listen to radio etc. Good sleep hygiene allows an individual to fall asleep quicker, and progress through the stages of sleep with less arousal. Sleep hygiene is the term used to describe good sleep habits. Avoid use of nicotine within 30 minutes of bedtime and during the night. Introduction all individuals, well and ill, require adequate sleep time.
In fact, one in four people experience sleep difficulties, which include trouble falling asleep, trouble staying asleep, early morning waking, sleeping too much, or restless or unsatisfying sleep. Naps that are over an hour long, or those that are later in the day, are especially harmful to sleep hygiene. Common sleeping problems such as insomnia are often caused by bad habits reinforced over years or even decades. Its the habits that you can put in place each evening to optimize sleep. Numerous factors can affect our ability or inability to fall asleep, stay asleep and our quality of sleep.
Good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep. Pdf to examine whether sleep hygienerelated factors are associated with sleep quality among. While the word hygiene conjures up images of handwashing and teethbrushing, sleep hygiene is different. Excessively long times in bed lead to fragmented and shallow sleep. This will help you establish healthy sleep habits and good sleep hygiene. Improving and maintaining healthy sleep habits uw family. Pdf college students are known for their variable sleep schedules. Sleep hygiene is the term given to sleeprelated habits that can address shortterm sleep problems, as well as prevent them. Pdf relationship of sleep hygiene awareness, sleep. Do not drink alcoholic beverages before going to bed. A dark quiet bedroom with a small night light only.
In fact, one in four people experience sleep difficulties, which include trouble falling asleep, trouble staying asleep, early morning waking, sleeping too much, or. What are some factors that prevent teens from getting enough sleep. It can make you wake up during the night and give you nightmares. Some people find a light snack at bedtime helps them sleep. The rituals, behaviors, and norms you follow around sleep are called sleep hygiene.
Sleep hygiene for teens teens typically need about 810 hours of sleep per night, but it is common for the average teen to get 7 hours or less per night. Establish a relaxing bedtime routine, such as a warm bath, light reading, gentle. Read a book, listen to soft music or browse through a magazine. Whether you practice good or bad sleep hygiene is up to you. The national autistic society 393 city road london, ec1v 1ng united kingdom administrative offices only tel.
Ellis kam lun hon at the chinese university of hong kong. New york city department of health and mental hygiene. Similarly, there are a few things you can do to daily maintain good sleep hygiene. Sleep hygiene basic guidelines university of washington. Sleep hygiene handout it is well established that lack of sleep will affect a persons mental process, memory, and problem solving skills. Good sleep hygiene handout the most common cause of insomnia is a change in your daily routine. Topic 3a sleep hygiene good sleep hygiene helps us get to sleep. For example, traveling, change in work hours, disruption of other behaviors eating, exercise, leisure, etc. Good sleep hygiene has a positive effect on the other basic state of sleep, which is non rapid eye movement sleep, or nrem sleep. Go to bed and arise at the same time every day, even on weekends. Clinicians assess the sleep hygiene of people who present with insomnia and other conditions, such as depression, and offer recommendations. This is the printable version of the information on the page tips for sleeping better.
A term that health professionals use to describe good sleep habits is sleep hygiene. Falling asleep and staying asleep is much easier if your. Patients must be referred by their physician to the sleep disorders center. Sleep hygiene is defined as a set of behavioral and environmental recommendations intended to promote healthy sleep, and was originally developed for use in the treatment of mild to moderate insomnia. Going to bed later at night may be the single best thing to help reduce your wake time during the night in bed. The term sleep hygiene relates to developing a routine or habits that will help you fall asleep more easily, help you stay asleep and provide you with a better quality sleep. Dont go to bed until you feel sleepy, no matter what time it is. Fight the flu poster english pdf fight the flu poster. Sleep hygiene instructions adapted from the diagnosis of primary insomnia and treatment alternatives, sleep only as much as you need to feel refreshed during the following day. This will help your brains biological clock develop a consistent sleepwake rhythm. We explain tricks you can use to get excellent sleep again.
Set a regular time for bed each night and stick to it, even on weekends. Using relaxation techniques and changing sleeping habits can help you fall asleep faster and get more restful sleep many people with insomnia want to get more sleep again without having to take sleeping pills. Available in arabic, chinese mandarin, greek, italian, macedonian, turkish, vietnamese. The sleep hygiene selftest blake and gomez, 1998 3. Tips for a better nights sleep avoid caffeine within 46 hours of bedtime, or as rule of thumb, after lunchtime.
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