Sleep Hygiene

Presentation begins here!

 SLEEP
HYGIENE
Presented by
Ankita Bhattarai
ankitabhattarai77@gmail.com
M.A. Psychology 2nd Semester
Roll:54
Tri-Chandra
 Table of contents

01 Definition of 02 Advantages
sleep hygiene

03 Tips 04 Critics
Definition of Sleep Hygiene

Sleep Hygiene is the term used to

describe good sleep habits or
behaviours that we can practice
to promote good sleep or
remain asleep through night
 Sleep Hygiene refers to the habits,
environmental factors, and the
practices that influences length and
quality of one’s sleep. This includes
bedtimes, night time rituals

—Peter Hauri
 It is behavioural and environmental practice developed in late 1970’s as
a method to help people with mild to moderate insomnia

 Sleep Hygiene was first introduced by Nathaniel Kleitman in 1939.

 Peter Hauri published a book in 1977 where he introduced the concept of

Sleep Hygiene.
 Why is this important ?
 To nourish our body and brain

 Better Memory and sharper recall

 Maintain Healthy weight

 Better emotional health

 Keeps our heart healthy

 Boosts our immune health

 Improves productivity

 Fights off anxiety and depression

 Alleviated energy levels

What happens if I don’t get enough sleep?
 Impaired moods, memory and concerntration

 Dampened immune system

 Increase risk of accidents

 Stressed relationship

 Many more
Tips to promote sleep hygiene
 Set a sleep schedule

 Follow a nightly routine

 Cultivate healthy daily habits

 Optimize bedroom
 Stages of sleep
 Stage 1 (Transitional phase)
when we are in between waking and sleeping

Here brain waves and muscle activity slows down

Even people body jerk just before they fall asleep

 Stage 2(light sleep)
 body movement slows down, body temperature drops and heart and brain activity slows down

 In this period muscle relaxation and the brain waves spikes i.e. sleep kindles

Stage 3 &4(Delta Sleep)

 This is the deep sleep stage where body restoration and repair occurs

 woken up during delta stage are often groggy and disoriented. Night terror occur during this
sleep stage
General areas to Sleep Hygiene
 Circadian rhythm or 24 hour circle

 Aging

 Psychological Stressor

 Common Social or recreational drugs like nicotine, caffeine and alcohol

Circadian Rythm
The circadian rhythm is the body’s innate
timing device

It provides time for our sleep wake cycles,

Hormones release our eating habits and more
Aging
 Change occurs on our sleeping patterns after 40

 Nocturnal awakening occurs more frequently then young ways

 The more awakening the more we feel unrefreshed and unrestored

Psychological Stressors
 Stressors like
Exams
presentation
Extra marital affairs
job crisis
Social Recreation
 Consumption of caffeine, nicotine, and alcohol have larger amount of impact then we can

imagine

 It can stay in our system for 14 long hours which increases number of awakening and decrease

the hour and quality of sleep

Critics:
 Recommendation has been changed over time(eg use of medicines)

 Most of the experiments have been conducted on clinical settings

 The strength of research for each recommendation varies (such as noisy environments,

lightening effects, consumption of alcohol, mattresses of room, removing bed clock etc)

 This is not an independent(single component therapy) cure for insomnia, better results when

coined with others (such as CBT)

Continued…
 Some clinicians or therapist also suggested to avoid the recommendation Sleep hygiene

practice as it may delay the implementation of effective therapies or worsening the symptoms

of insomnia

 Even patients might be demotivated for further therapies due to the ineffective intervention
A good laugh and
deep sleep are the two
best cures for anything
Any Queries ?