1. Getting a Good Sleep: Sleep Hygiene

2. What is sleep hygeine?
Environmental and behavioral decisions and practices which contribute to healthy sleep habits that precede and prepare one for a quality night of sleep
In short it is your sleep habits

3. What is good sleep hygiene?
Create a bedtime routine that allows you to get 7- 9 hours of sleep
Make sure your bed and pillow is comfortable and supporting of your body
Keep room at a cool temperature for sleep and lights low
Create an environment conducive to sleep, remove TV, laptops, PDAs, any other distractions from bedroom

4. Good sleep hygiene Avoid naps
Avoid stimulants such as cigarettes, caffeine, stimulating medications such as decongestants and prescription stimulants at least 3 hours before bed
Avoid eating 3 hours before bed
Get regular exercise, but avoid exercising at least 3 hours before bed
Avoid emotional activities and conversations prior to sleep 1-2 hours before bed
Manage stress. Write down your thoughts in a journal

5. Click on the Example of good sleep hygiene
Correct!
He is comfortable, without electronics for distraction.
Try Again!
He has coffee and she has a laptop in bed. The bed should only be used for sleep and sex

6. Who is at risk for poor sleep hygiene
Those who do not prioritize sleep and do not establish a good sleep routine
Those suffering stress from personal life and work
Those suffering from depression and/or anxiety
Those who are inactive

7. Effects of poor sleep hygiene
Excessive day time sleepiness and fatigue
Insomnia
Headaches
Poor memory, judgment, and recall
Mood disorders
Difficulty concentrating and staying on task
Weakened immune system

8. How to establish good sleep hygiene
Bedroom modifications (comfortable bed, pillows and cool room temperature, low lighting, sound machines
Establish a good bed time that will enable 7-8 hrs of sleep
Avoid exercise 3 hours before bed time

9. Establishing good sleep hygiene
No TV or other forms of distractions ie. laptops, iPads, cell phones in the bedroom
Avoid exercise 3 hours before bed
Avoid eating 3 hours before bed; late night meal and snacking
Avoid caffeine, nicotine, and alcohol 3-5 hours prior to bed

10. Create a bedtime routine
Give yourself time to wind down and relax about an hour before bed; Take a warm bath or read
Go to bed when you are tired, not when you are wide awake
Make sure your bedroom is dark, quiet, and a comfortable temperature

11. Which one is an example of poor sleep hygiene?
Try Again!
Reading an enjoyable book before bed helps you relax and wind down from your day.
Correct!
You should not work in bed. Limit the technology in your bedroom.
Working in bed
Reading before bed

12. Is poor sleep hygiene the reason for your excessive daytime sleepiness?
The Epworth Sleepiness Scale is a questionnaire that helps to determine daytime sleepiness. If you have a score greater than 10 you should evaluate your sleep hygiene, if you find yourself still experiencing daytime sleepiness and fatigue you should take your complete Epworth Sleepiness Scale and discuss it with your physician, who may refer you to a sleep specialist.
A sleep diary can be a helpful tool in evaluating your sleep habits. This should be filled out for days prior to visiting your physician or sleep specialist. It simply records your sleep activity and factors that can affect your sleep.

13. An overview of sleep disorders
Sleep apnea: a condition when one stops breathing during the night; treated with CPAP therapy
Insomnia: the inability to get to sleep or remain asleep
Excessive Daytime Sleepiness Disorder (Hypersomnia): the feeling of being sleepy all day, unable to stay awake, hard to focus and stay on task

14. Overview of sleep disorders
Restless Leg Syndrome (RLS): is a disorder of the nervous system where a person cannot resist the uncomfortable urge to move their legs while at rest this may result in difficulty falling asleep.
Narcolepsy: is characterized by sudden sleep attacks, insomnia, and sleep paralysis; can occur with cataplexy (sudden loss of muscle tone, usually brought on by an emotional response)
REM Sleep Disorder: when a person acts out his dreams during sleep possibly injuring themselves or others

15. When should you speak with your doctor about a sleep study?
If your bed partner complains of loud snoring and/or has witness you not breathing while asleep
If you wake with a dry mouth or sore throat, cough choking and unable to catch your breath
If you have excessive daytime sleepiness and decreased energy during the day
Inability to remain awake while driving
Wake up not feeling refreshed or experience restless sleep
Experience headaches in the morning
Inability to recall, retain information, mood changes
Be sure to take a completed Epworth Sleepiness Scale and Sleep Diary with you to your visit!

16. Shift Workers vs. Circadian Rhythms
A shift worker is someone who works second or third shift, something other than the normal 9-5 shift
Circadian rhythms are our bodies’ natural internal clock that keeps the sleep and wake cycle
Sunrise is bedtime for 3rd shift

17. Shift Worker’s Disorder
Shift worker’s disorder is a circadian rhythm disorder where the sleep and wake times are disrupted from the normal cycle due to the person having to remain awake for work and activities prior and after work disturbing the normal circadian rhythms

18. Shift Worker’s Disorder (con’t)
Symptoms: Insomnia, disrupted sleep schedules, poor performance, mood disorders, depression, anxiety, irritability, and difficulty in personal and professional relationships

19. How to improve daytime sleep
Avoid stimulants, such as caffeine, cigarettes, and stimulating medications, 3-5 hours before bed
Take a nap before your shift starts
Create a comfortable and quiet environment for sleep in your bedroom
Use blackout curtains or an eye mask when sleeping
Use earplugs to drown out outside noise
Ask others to not disturb you during the time you sleep
Establish a bedtime routine and commit to it even on your days off
Eat a healthy diet and participate in physical activity.

20. References http://office.microsoft.com/en-us/images/
materials/miscellaneous-topics/item/379-sleep- hygiene-basics
expert/sleep-hygiene
related-problems/narcolepsy-and-sleep
topics/shift-work-and-sleep