Sleep Hygiene: Regular Rest and Sleep

We need sleep: restful night sleep regenerates body and mind – it is necessary for optimal cell and organ functions. It is not only the quality of sleep that matters, but also the duration of sleep. Japanese scientists were able to demonstrate that a sleep duration shorter or longer than 7 hours was associated with a significantly increased risk of mortality (death rate) from all causes. The median sleep duration for men was 7.5 hours and for women 7.1 hours. The following is a report from the U.S. National Sleep Foundation, which compiled recommended sleep duration for all ages:

As a rule, sleep comes on its own, you would think, namely when you are tired. Unfortunately, this is often not the case. Many people have trouble falling asleep or roll from side to side during the night and find no sleep. You promptly feel the result the next morning: rims under your eyes; you feel like you’re tired. By making some behavioral changes, you can already improve falling asleep and staying asleep. The main causes of sleep disorders are stress and wrong lifestyle habits. Many sufferers take their everyday stress to bed with them; the tension doesn’t let them fall asleep. Incorrect behavior during the day also has a lasting effect on sleep. Other widespread sleep robbers are stimulants such as caffeine, alcohol and tobacco consumption. Below are some tips on how you can easily create conditions for a good night’s sleep.

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 supervised weight loss program – is also related to sleep apnea.
    • BMI ≥ 25 → participation in a 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.
  • Do not drink alcohol after 18:00. Alcohol is not a suitable sleep aid!
  • Do not smoke after 19.00.
• Physical activity / sports
  • Maintain 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
  • Particularly helpful is also the learning of 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 by an alarm clock before 3:00 p.m.
    • At least three times a week – reduces the risk by 37% of dying from coronary heart disease (CHD; disease of the coronary arteries) and its consequences (e.g., myocardial infarction/heart attack); the same is probably true for apoplexy/stroke (no napping if the patient has sleep disorders).
    • There is a J-shaped association between the frequency of naps per week and the occurrence of a fatal or nonfatal cardiovascular event (CVD): one to 2 naps per week were associated with the lowest rate of CVD.
    • Napping also had a beneficial effect on long-term blood pressure levels: hypertensive patients who took a controlled 30-minute nap had a 5% (6 mmHg) lower mean 24-hour blood pressure than the control group; mean systolic blood pressure was 4% (5 mmHg) lower during the day and 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.If necessary, also perform relaxation exercises to switch to sleep.
  • 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!

Supplementary recommendations for children and adolescents

• Children and adolescents should also sleep at the same time every day and always get up at the same time (even on weekends).
• Fall asleep: depending on age, it is recommended to leave the bed after 15-20 minutes if the child or adolescent can not fall asleep.
• Daytime sleep: from circa 5 years, daytime sleep should be avoided. If there is a need for sleep, this should be a maximum of 20-30 minutes and ideally take place in the late afternoon.

Sleep room

• 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