#Sleephygiene is a behavioral and environmental practice
[1] 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".[1] Clinicians assess the sleep hygiene of people who present with insomnia and other conditions, such as depression, and offer recommendations based on the assessment.
#Sleephygienerecommendations include establishing a #regularsleepschedule, using naps with care, not exercising physically or mentally too close to bedtime, limiting worry, limiting exposure to light in the hours before sleep, getting out of bed if sleep does not come, not using bed for anything but sleep and sex, avoiding alcohol as well as nicotine, caffeine, and other stimulants in the hours before bedtime, and having a peaceful, comfortable and dark sleep environment. #sleep @sleep
One set of recommendations relates to the timing of sleep. For adults, getting less than 7–8 hours of sleep is associated with a number of physical and mental health deficits,[9] and therefore a top sleep hygiene recommendation is allowing enough time for sleep. Clinicians will frequently advise that these hours of sleep are obtained at night instead of through napping, because while naps can be helpful after sleep deprivation, under normal conditions naps may be detrimental to nighttime sleep.[8] Negative effects of napping on sleep and performance have been found to depend on duration and timing, with shorter midday naps being the least disruptive.[8] There is also focus on the importance of awakening around the same time every morning and generally having a regular sleep schedule.[1] weki
