“Any treatment should first focus on improving your sleep routine—use regular hours to sleep each night, avoid getting too warm while sleeping, avoid stimulants…”.1

Umbrella
What may the Sleep Management Umbrella include?Sleep Awareness Week 2020 Sleep Awareness Week 2020 Sleep Awareness Week 2020

Depending on the Source (DotS) this Umbrella may include:

  • Sleep Hygiene
  • Sleep Management
  • Sleep Routine

Sleep Hygiene

What is sleep hygiene?

DotS the definition of sleep hygiene may vary. The (United States) National Sleep Foundation’s (NSF) definition is:

“Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness”.2

Sleep Hygiene Practice

What is an important sleep hygiene practice?

According to the NSF:

“One of the most important sleep hygiene practices is to spend an appropriate amount of time asleep in bed, not too little or too excessive”.3

Sleep Hygiene Tips

What are some sleep hygiene tips?

As well as spending an appropriate amount of time asleep in bed, in Sleep Hygiene: How Can I Improve My Sleep Hygiene? the NSF elaborate on:

“Other good sleep hygiene practices include:

  • Limiting daytime naps to 30 minutes…
  • Avoiding stimulants such as caffeine and nicotine close to bedtime…
  • Exercising to promote good quality sleep…
  • Steering clear of food that can be disruptive right before sleep…
  • Ensuring adequate exposure to natural light…
  • Establishing a regular relaxing bedtime routine…
  • Making sure that the sleep environment is pleasant…”.4

Sleep PatternSleep Management

How important is a sleep pattern?

The (United Kingdom) NHS (National Health Service) note:

“If you have difficulty falling asleep, a regular bedtime routine will help you wind down and prepare for bed. Few people manage to stick to strict bedtime routines. This is not much of a problem for most people, but for people with insomnia, irregular sleeping hours are unhelpful. Your routine depends on what works for you, but the most important thing is working out a routine and sticking to it”.5

Winding Down

Is winding down important?

In Sleep and Tiredness: How To Get To Sleep – Make Sure You Wind Down the NHS elaborate on:

“Winding down is a critical stage in preparing for bed. There are lots of ways to relax:

  • A warm bath (not hot) will help your body reach a temperature that’s ideal for rest
  • Writing “to do” lists for the next day can organise your thoughts and clear your mind of any distractions
  • Relaxation exercises, such as light yoga stretches, help to relax the muscles. Do not exercise vigorously, as it will have the opposite effect
  • Relaxation CDs work by using a carefully narrated script, gentle hypnotic music and sound effects to relax you
  • Reading a book or listening to the radio relaxes the mind by distracting it…”.6
Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management

Still Awake

What if I cannot fall asleep?

In Insomnia: What Can I Do To Sleep Better? the Office on Women’s Health, United States Department of Health and Human Services, Womenshealth.gov include:

  • “If you still cannot sleep after about 15 minutes of getting into bed and turning out the light, get out of bed and do something relaxing until you feel sleepy”.7

Caffeine

Is there an association between caffeine and sleep?

In Lifestyle: That Afternoon Coffee Jolt – Caffeine Sleep.org note:

“Generally, caffeine lasts for 5 to 6 hours in the body before wearing off. So cut out the coffee after early afternoon so that you can start to wind down in time for bedtime”.8

Food

Is there an association between food and sleep?

In Lifestyle: Snooze Foods & Pick-Me-Ups – Tryptophan Sleep.org explain:

“Tryptophan causes sleepiness. Proteins from the food we eat are the building blocks of tryptophan, which is why the best bedtime snack is one that contains both a carbohydrate and protein such as cereal with milk”.9

Hot Flushes

Is there an association between hot flushes and sleep?

Yes. On page 14 in Women & Sleep: A Guide for Better Health – 07. What Is the Role of Menopause In Sleep Disturbances In Midlife Women? the (United States) Society for Women’s Health Research (SWHR) note:

  • “Sleep difficulties in midlife women are often caused by hot flashes. Strategies to treat sleep disruptions should consider this unique instigating factor”.10

On page 14 in Women & Sleep: A Guide for Better Health – 07. What Is the Role of Menopause In Sleep Disturbances In Midlife Women? the SWHR also note:

  • “Midlife women have an increased risk of sleep apnea compared to younger women, particularly post-menopause. Midlife women with symptoms of sleep apnea should be screened and appropriately treated”.11

Sleep.org

What is Sleep.org?

The NSF explain:

“Here at Sleep.org by the National Sleep Foundation, we are dedicated to the positive benefits of sleep health”.12

Health Care Provider

What if I would like help with my sleep management?

If you would like help with your sleep management, it may be in your best interest to choose to talk to your health care provider about this. The NAMS note:

Sleep Awareness Week 2020
“Any treatment should first focus on improving your sleep routine—use regular hours to sleep each night, avoid getting too warm while sleeping, avoid stimulants such as caffeine and dark chocolate. When lifestyle changes fail to alleviate sleep disturbances, your clinician may want to refer you to a sleep center to rule out sleep-related disorders before initiating prescription treatment. If your sleep disturbance is related solely to hot flashes, hormone therapy may help”.13

Health Topics A-Z

Where may I find Health Topics related to Sleep Management?

In Health Topics A-Z you may find:

Links

Where may I find Links related to Sleep Management?

Your Country may have Links similar to:

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Menopause FAQs: Menopause Symptoms – Q. I’m having trouble sleeping, and I’m tired all the time. Is this because of menopause? North American Menopause Society https://www.menopause.org/for-women/menopause-faqs-menopause-symptoms Accessed: 03 May 2020
  2. Sleep Hygiene: What Is Sleep Hygiene? National Sleep Foundation https://sleepfoundation.org/sleep-topics/sleep-hygiene Accessed: 03 May 2020
  3. Sleep Hygiene: How Can I Improve My Sleep Hygiene? National Sleep Foundation https://sleepfoundation.org/sleep-topics/sleep-hygiene Accessed: 03 May 2020
  4. Sleep Hygiene: How Can I Improve My Sleep Hygiene? National Sleep Foundation https://sleepfoundation.org/sleep-topics/sleep-hygiene Accessed: 03 May 2020
  5. Sleep and Tiredness: How To Get To Sleep. Page Last Reviewed: 22 July 2019. NHS (National Health Service) https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/ Accessed: 03 May 2020
  6. Sleep and Tiredness: How To Get To Sleep – Make Sure You Wind Down. Page Last Reviewed: 22 July 2019. NHS (National Health Service) https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/#make-sure-you-wind-down Accessed: 03 May 2020
  7. Insomnia: What Can I Do To Sleep Better? Medical Review In 2017. Page Last Updated: 21 November 2018. Office on Women’s Health, United States Department of Health and Human Services, Womenshealth.gov https://womenshealth.gov/publications/our-publications/fact-sheet/insomnia.html Accessed: 03 May 2020
  8. Lifestyle: That Afternoon Coffee Jolt – Caffeine. Sleep.org https://www.sleep.org/topic/lifestyle/ Accessed: 03 May 2020
  9. Lifestyle: Snooze Foods & Pick-Me-Ups – Tryptophan. Sleep.org https://www.sleep.org/topic/lifestyle/ Accessed: 03 May 2020
  10. Society for Women’s Health Research Interdisciplinary Network on Sleep. Women & Sleep: A Guide for Better Health – 07. What Is the Role of Menopause In Sleep Disturbances In Midlife Women? 2017: 14. https://swhr.org/wp-content/uploads/2017/11/SWHR_Women-Sleep-Guide.pdf Accessed: 03 May 2020
  11. Society for Women’s Health Research Interdisciplinary Network on Sleep. Women & Sleep: A Guide for Better Health – 07. What Is the Role of Menopause In Sleep Disturbances In Midlife Women? 2017: 14. https://swhr.org/wp-content/uploads/2017/11/SWHR_Women-Sleep-Guide.pdf Accessed: 03 May 2020
  12. Sleep.org. National Sleep Foundation https://sleep.org/ Accessed: 03 May 2020
  13. Menopause FAQs: Menopause Symptoms – Q. I’m having trouble sleeping, and I’m tired all the time. Is this because of menopause? North American Menopause Society https://www.menopause.org/for-women/menopause-faqs-menopause-symptoms Accessed: 03 May 2020
Topic Last Updated: 06 June 2020 – Topic Last Reviewed: 03 May 2020
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