Improving Sleep

sleep hygiene

the practices and habits that promote an individual's sleep patterns

Sleep hygiene involves: (5)

• time: adequate amount and consistent times each day

• sound: fairly quiet space

• light: dark space, reducing bright light exposure close to sleeping time

• association with bed: avoid activities other than sleep in bed

• exercise: avoiding exercise close to sleeping time

Mental Wellbeing

an individual's psychological state, involving their ability to think, process information, and regulate emotions

Daylight (in relation to zeitgebers)

the typical light an individual is exposed to during the day, and is mostly natural blue light

Blue light (in relation to zeitgebers)

a type of light that can be emitted both naturally and artificially

Temperature (in relation to zeitgebers)

the degree of external heat in the environment that can influence the quality and quantity of sleep

Eating and drinking habits (in relation to zeitgebers)

what, when, and how much food and drink is consumed by the individual

more info on daylight

• has the greatest influence on the sleep-wake cycle - directly influences the release of melatonin by the pineal gland.

• amount of light detected increases, melatonin production is suppressed, which promotes wakefulness.

more info on blue light

• circadian system to resynchronise daily to keep in sync with the external environment

more info on temperature

• Also regulated on a 24-hour circadian rhythm controlled by the suprachiasmatic nucleus

• linked to the sleep-wake cycle.

• Body temperature begins to decrease in early evening, sleep onset occurs when core body temperature is at its greatest rate of decline.

• The lowest body temperature occurs at about 2 hours after sleep onset.

more info on eating and drinking habits

• eating meals within 3-4 hours of the onset of sleep can negatively affect sleep quality, increase sleep onset time and increase awakenings

zeitgeber

environmental time cue (e.g. sunrise) to help to maintain biological clock/external cues from the environment that influence the circadian rhythm