ActivitiesĮxercise is an interesting topic, because it’s an activity that can either inhibit or facilitate sleep quality. There’s also a lot of focus on the importance of having a regular sleep schedule and awakening at the same time every morning. Interestingly, it’s been discovered that the negative effects of daytime naps on performance and sleep depend on timing and duration, with the least disruptive naps being midday naps. Generally, clinicians will advise that these hours of sleep must be achieved at night, and not through napping, because even though naps can be useful after sleep deprivation, naps under normal conditions may be detrimental to nighttime sleep. Adults who get less than seven or eight hours’ sleep can experience mental and physical health deficits, and that’s why this is one of the top sleep hygiene recommendations. One of the recommendations for sleep hygiene relates to the timing of sleep, or allowing enough time for sleep. Creating a dark, comfortable, and peaceful sleep environment.ĭepending on the individual, clinicians choose from recommendations to help improve sleep quality in addition, counseling is offered as a form of patient education.Avoiding stimulant such as alcohol, caffeine and nicotine in the hours before bedtime.Limiting exposure to light prior to sleep.Getting out of bed if sleep doesn’t come.Not exercising either mentally or physically too close to bedtime.Recommendations for sleep hygiene tips include the following – People who present with insomnia, depression, and other conditions, are assessed by clinicians who offer recommendations based on their assessment. It was in the late 1970s that this recommendation was first developed as a way of helping people suffering with mild-to-moderate insomnia. Sleep hygiene refers to the recommended environmental and behavioral practices designed to promote better quality sleep. doi: 10.Sleep Hygiene can be defined as the practices and habits one can create to promote good sleep on a regular basis. Study protocol for a randomised controlled trial. Additional Information:Įspie CA, Luik AI, Cape J, Drake CL, Siriwardena AN, Ong JC, Gordon C, Bostock S, Hames P, Nisbet M, Sheaves B, G Foster R, Freeman D, Costa-Font J, Emsley R, Kyle SD (2016) Digital cognitive behavioural therapy for insomnia versus sleep hygiene education: the impact of improved sleep on functional health, quality of life and psychological well-being. This study will be the first large-scale, specifically designed investigation of the health and well-being benefits of CBT for insomnia, and the first examination of the association between CBT-mediated sleep improvement and health status. Further analyses will determine whether observed changes in functional health and well-being are mediated by changes in sleep. All main analyses will be carried out at the end of the final controlled follow-up assessments and will be based on the intention-to-treat principle. Secondary outcomes are mood, fatigue, sleepiness, cognitive function, productivity and social functioning. Primary outcomes are functional health and well-being at 8 weeks. Naturalistic follow-up will be invited at weeks 36 and 48.
#Sleep hygiene education pdf trial#
At week 25 all participants allocated to SHE will be offered dCBT, at which point the controlled element of the trial will be complete. Online assessments will take place at 0 (baseline), 4 (mid-treatment), 8 (post-treatment), and 24 (follow-up) weeks.
#Sleep hygiene education pdf plus#
In the DIALS trial (Digital Insomnia therapy to Assist your Life as well as your Sleep), participants will be randomised to dCBT delivered using web and/or mobile channels (in addition to treatment as usual (TAU)) or to sleep hygiene education (SHE), comprising a website plus a downloadable booklet (in addition to TAU). We propose a pragmatic, parallel-group, randomised controlled trial of 1000 community participants meeting criteria for insomnia disorder. This study specifically aims to investigate the impact of dCBT for insomnia upon health and well-being, and will investigate sleep-related changes as mediating factors. Although some secondary analyses suggest that dCBT may have wider health benefits, no adequately powered study has investigated these as a primary endpoint. The majority of people with insomnia, however, seek help because of the functional impact and daytime consequences of poor sleep, not because of sleep discontinuity per se. Previous research has demonstrated that digital CBT (dCBT), delivered via the Internet, is a scalable and effective intervention for treating insomnia in otherwise healthy adults and leads to significant improvements in primary outcomes relating to sleep.
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