Neurodegenerative

Sleep hygiene - What do we mean? A bibliographic review.

Sleep medicine reviewsJune 16, 2024

View on PubMed DOI: 10.1016/j.smrv.2024.101930

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This comprehensive bibliographic review analyzed how sleep hygiene is defined and implemented across 548 published studies, revealing significant inconsistencies that may impact sleep optimization efforts. Researchers found that less than half of studies (44%) provided any definition of sleep hygiene, with definitions converging around behavioral factors, environmental factors, and aspects of personal control. The study identified the most commonly addressed sleep hygiene components, with caffeine management appearing in 51% of studies, followed by alcohol (46%) and exercise (46%). However, the specific details of how each component should be implemented varied considerably between studies. This lack of standardization poses challenges for developing effective sleep optimization protocols, as it creates confusion among researchers, clinicians, and individuals seeking to improve their sleep. The findings suggest that Blueprint Sleep Optimization protocols should clearly define specific sleep hygiene practices rather than relying on general recommendations, given the widespread inconsistency in how these practices are conceptualized and applied in the scientific literature.

Key Findings

Only 44% of 548 sleep hygiene studies provided a clear definition of sleep hygiene
The most commonly studied sleep hygiene components were caffeine (51%), alcohol (46%), exercise (46%), sleep timing (45%), and light exposure (42%)
Sleep hygiene components were explicitly defined in 70% of observational studies but only 35% of intervention studies
Lack of consistency in sleep hygiene definitions may limit the effectiveness of sleep hygiene as an intervention

Abstract

There is no consensus on the definition of sleep hygiene and its components. We examined the definition of sleep hygiene based on its use in published studies. Four databases (Medline, EMBASE, PsycINFO and CINAHL) were searched from inception until December 31, 2021 for the phrase 'sleep hygiene' in the title or abstract. We identified 548 relevant studies in adults: 250 observational and 298 intervention studies. A definition of sleep hygiene was provided in only 44% of studies and converged on three themes: behavioural factors, environmental factors, and an aspect of control. Sleep hygiene components were explicitly defined in up to 70% of observational studies, but in only 35% of intervention studies. The most commonly considered components of sleep hygiene were caffeine (in 51% of studies), alcohol (46%), exercise (46%), sleep timing (45%), light (42%), napping (39%), smoking (38%), noise (37%), temperature (34%), wind-down routine (33%), stress (32%), and stimulus control (32%), although the specific details of each component varied. Lack of consistency in definitions of sleep hygiene and its components may hinder communication between researchers, clinicians, and the public, and likely limits the utility of sleep hygiene as an intervention.

Authors

Carla De Pasquale, Mary El Kazzi, Kate Sutherland, Alexandra E Shriane, Grace E Vincent, Peter A Cistulli, Yu Sun Bin

Related Protocol

Blueprint Sleep Optimization

Study Details

Health Domain: Neurodegenerative
Journal: Sleep medicine reviews
Published: June 16, 2024
Authors: 7
Key Findings: 4

Neurodegenerative
Sleep physiology, pathophysiology, and sleep hygiene.
Progress in cardiovascular diseasesJan 2023
AI Summary
This comprehensive review examines sleep's fundamental role in health optimization and provides evidence-based recommendations for improving sleep quality. The researchers highlight that quality sleep supports multiple biological functions including cardiovascular health, mental health, cognition, memory consolidation, immunity, reproductive health, and hormone regulation. The study identifies common sleep problems including insomnia, sleep apnea, and circadian rhythm disorders that can contribute to significant health issues. The authors emphasize that proper sleep hygiene through behavioral modifications represents the most effective long-term approach to sleep improvement. They provide specific recommendations including maintaining 7-9 hours of sleep, consistent sleep/wake schedules, regular bedtime routines, exercise, and contemplative practices. The review also identifies substances and behaviors that negatively impact sleep quality, including late-day caffeine, alcohol, heavy meals, and light exposure, which are associated with fragmented, poor-quality sleep. This research directly supports Blueprint Sleep Optimization by providing evidence-based strategies for enhancing sleep duration and quality.
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Blueprint Sleep Optimization PubMed DOI
Neurodegenerative
The effects of light therapy on sleep problems: A systematic review and meta-analysis.
Sleep medicine reviewsOct 2016
AI Summary
This systematic review and meta-analysis examined the effectiveness of light therapy for various sleep problems, analyzing 53 studies with 1,154 participants total. The research found that light therapy demonstrates moderate effectiveness for treating sleep problems generally, with small to medium effect sizes. The study suggests light therapy is particularly beneficial for circadian rhythm sleep disorders, insomnia, and sleep problems related to Alzheimer's disease and dementia. For insomnia specifically, researchers found that higher light intensity treatments showed larger effects. The analysis revealed that effects were smaller when examining only randomized controlled trials for circadian rhythm disorders, and studies with more female participants showed larger effects for dementia-related sleep problems. While the findings support light therapy as an effective intervention, the researchers noted indication of publication bias and emphasized that most effect sizes were in the small to medium range. This research is relevant to morning sunlight exposure as it demonstrates the broader therapeutic potential of light-based interventions for sleep regulation.
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Morning Sunlight Exposure PubMed DOI
Neurodegenerative
[Light and Medicine].
Deutsche medizinische Wochenschrift (1946)Dec 2016
AI Summary
This research discusses the fundamental role of light in regulating biological functions through our internal body clocks. The study suggests that Earth's rotation has led to the development of biological clocks in all living organisms, which regulate bodily functions through 24-hour circadian rhythms and seasonal patterns. The researchers emphasize that these light-driven rhythmic patterns have significant impacts on both health and disease, affecting both diagnostic approaches and treatment strategies. Notably, the study indicates that bright light therapy has demonstrated therapeutic effectiveness, particularly for seasonal affective disorder, where it may be even more effective than certain antidepressant medications. This research provides foundational understanding of how light exposure influences our biological systems, though the abstract lacks specific details about study methodology, sample sizes, or duration of light exposure protocols.
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Morning Sunlight Exposure PubMed DOI

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