Sleep Disorders: Sleep Hygiene Tips for Good Sleep

Sleep Duration

Recommended sleep duration for all ages:

Behaviors that promote restful sleep

• General
  • Keep a regular daily routine.
  • To get going quickly in the morning, let the daylight come into the room so that the brain knows that the day begins (daylight sets the internal clock).
  • Do not take a nap during the day
  • Exercise regularly during the day, but avoid intense sports after 18:00.
  • Create a buffer zone between the working day and going to bed.
  • In the evening, dim the brightness (dim the lights) so that the brain knows the night is about to begin.
  • In the evening especially note that TV and computer screens with their blue-heavy spectrum suppress the fatigue hormone melatonin.
  • Aim for normal weight! Determination of BMI (Body Mass Index, body mass index) or body composition by means of electrical impedance analysis and, if necessary, participation in a medically supervised weight loss program – is also related to sleep apnea.
    • BMI ≥ 25 → participation in a medically supervised weight loss program.
  • Review of permanent medication due topossible effect on the existing disease. Some drugs such as painkillers contain a not insignificant amount of caffeine. Consequently, the package insert should be read carefully to see if the drug can cause sleep disturbances.
  • Avoidance of psychosocial stress
• Nutrition
  • Do not eat late and heavy meals.
  • Do not eat spicy and fatty foods to avoid heartburn and indigestion.
• Stimulants
  • Stop drinking caffeinated beverages in the afternoon. Note: Also consider sources of caffeine such as chocolate and cocoa.
  • Do not drink alcohol after 18.00.
  • Do not smoke after 19.00.
• Physical activity / sports
  • Keep a regular daily routine.
  • Exercise regularly during the day, but avoid intense exercise after 18:00.
  • An evening walk in the fresh air helps to switch off.
• Psychomental measures
  • Operate active stress management
  • It is also particularly helpful to learn relaxation techniques, such as the easy-to-learn “Progressive Muscle Relaxation according to Jacobsen”.
  • Create a buffer zone between your workday and going to bed.
  • Establish bedtime rituals
• Sleep behavior
  • Taking a nap during the day (synonyms: siesta; power napping; napping; dozing; napping) – the controlled 30-minute nap (synonym: 30-minute afternoon nap) by an alarm clock before 15. 00 a.m. – at least three times a week – reduces the risk by 37% of dying from coronary heart disease (CHD) and its consequences (e.g., myocardial infarction); the same is probably true for apoplexy (no napping if the patient has sleep disturbances). Furthermore, napping has a beneficial effect on long-term blood pressure values: hypertensive patients who took a controlled 30-minute nap had a 5% (6 mmHg) lower mean 24-hour blood pressure value than the control group; the mean systolic blood pressure value was 4% (5 mmHg) lower during the day, and as much as 6% (7 mmHg) lower at night.
  • Sleep at the same time every day and always get up at the same time (even on weekends).
  • Go to bed only when tired; avoid activities such as eating, watching TV and reading in bed. Use the bed only for sleep and sex.
  • Get out of bed if sleep does not occur within 30 minutes.
  • Drink a cup of hot milk with honey. Sleep-promoting also act Melissa, valerian and hops teas.
  • Half an hour before bedtime try to relax, for example, with a warm bath (34-36 ° C). There can also be relaxation-promoting additives in the bath water such as lemon balm, valerian and hops.
  • Set an alarm clock and get up as soon as possible, even if you went to bed too late.
  • Turn over the alarm clock! Looking at the clock at night promotes thinking about the hours that remain.
  • Do not stay in bed in the morning to compensate for sleep deficits!

Bedroom

• A comfortable sleeping place (suitable mattress) as well as a well-tempered, quiet room are important prerequisites for a good night’s sleep:
  • Fresh and cool air should prevail in the bedroom: However, please avoid extreme temperatures – it should be cool, but not too cold. An ambient temperature of 16 to 18 ° C is optimal.
  • Noise pollution you can reduce with the help of earplugs or soundproofing.
• Darken your bedroom completely if possible. Light sources from the outside can be easily eliminated by opaque curtains or blinds.

Other recommendations

• Autogenic training
• Yoga