Sleep hygiene advice Essay

Submitted By ali012210
Words: 1095
Pages: 5
Open Document
Guidelines
Sleep/wake times (regularity): Wake up and go to sleep at the same moments of the day (where ‘moments’ are the distinct positions of the sun during the day, e.g. dawn, noon, sunset). Try to maintain regularity in your daily schedule.
Light exposure:
Spend time in the presence of light from the sun. Refrain from using lights or lamps while sunlight is still sufficient during the day.
After sunset, keep lighting as low as possible.
Lower brightness and/or use ‘flux’ for light emitting devices (namely phone and laptop) after the sun has set.
Regulate the light being emitted from said devices throughout the day, depending on the time of the day.
Eat right:
Avoid caffeinated food or drinks for at least 6 hours before going to sleep.
Avoid foods or drinks containing sugar (including pure sugar itself) for at least 3 hours before going to sleep.
Avoid spicy food and protein rich food for at least 3 hours before going to sleep.
Go to bed neither too hungry nor too full. Foods containing carbohydrates and/or the amino acid ‘tryptophan’ promote sleep and therefore serve as a good pre-sleep snack.
‘’When foods with a high glycemic index are consumed, glucose is absorbed rapidly from the gastrointestinal tract into the bloodstream, and in individuals with normal carbohydrate metabolism, insulin levels rise concordantly to drive glucose into the body's tissues and maintain blood glucose levels in the normal range. Insulin stimulates the uptake of valine, leucine, and isoleucine into skeletal muscle, but not uptake of tryptophan. This lowers the ratio of these branched-chain amino acids in the bloodstream relative to tryptophan (an aromatic amino acid), making tryptophan preferentially available to the large neutral amino acid transporter at the blood–brain barrier. Uptake of tryptophan by the brain thus increases. In the brain, tryptophan is converted to serotonin, which is then converted to melatonin. Increased brain serotonin and melatonin levels result in sleepiness.’’ http://en.wikipedia.org/wiki/Postprandial_somnolence#Insulin.2C_large_neutral_amino_acids.2C_and_tryptophan Tryptophan content of various foods (g/ 100g of food):
Dairy products/ Calcium
Almonds and Cashews (-)
Raw soybeans (0.59)
Cheddar cheese (0.56)
Sunflower seed (0.30)
Chicken (0.24)
Oats (0.23)
Egg (0.17)
Milk (0.08)
White rice (0.08)
Banana (0.01)

Avoid large meals (i.e. dinner) at least 3 hours before bedtime
Avoid excessive fluid intake in the hour preceding bed time and go to sleep with an empty bladder.
A healthy, balanced diet will promote sleep. Exercise: Get regular exercise each day. However, avoid rigorous exercise at least 4 hours before sleep.
Napping:
When: If you have woken up at dawn, take the nap between noon and afternoon. Otherwise take the nap when you feel a ‘dip’ in alertness which usually follows 6-8 hours after waking. Take the nap within this period when you feel you need it, if you feel you need it. Avoid taking naps following the afternoon time of day.
Duration: Set an alarm for 20-30 minutes when you are ready to doze off.
Environment: Refer to conditions outlined in ‘Sleep environment’ if the nap is taken in bed at home. Otherwise fulfil these conditions the most you can.
Activity before sleep: Don’t engage in stimulating activity before sleep. Follow the prescribed pre-sleep routine. If there is a troubling/worrying thought keeping you awake, note it down for the assurance that it will not be forgotten when you wake up.
Association: Use the bed for sleep alone. Doing so reinforces the mental association of the bed and sleep.
Sleep position: Sleep in a position that you find comfortable. Try not to sleep in the prone (stomach facing down) position. Otherwise sleeping on your sides (preferably right side) or on your back is appropriate.
Clock watching: Try not to worry about the time when falling asleep. Avoid checking the time
Show More

Related Documents: Sleep hygiene advice Essay

Level 3 CPW Essay examples

nutrition needs and plan healthy meals and snacks for children. On some occasions be expected to give advice to parents. You should be aware of portion sizes, this is important because children can still become overweight on healthy foods if there portion sizes are too big. Every setting should have routines that should reflect the varying needs of all children with the group especially in terms of sleep and rest. All routines should allow for outdoor play for all ages. Routines also need to be flexible…

Words 2566 - Pages 11

Unit 066

Unit 066 Outcome 1 Unit title: Promote Children’s Welfare and Well-being in Early Years Outcome title: Understand the welfare requirements of the relevant years framework 1.1 1.2 There are a broad range of international and domestic legislation relating to child welfare and protection. In Northern Ireland we have to follow The Children (NI) Order 1995. It identifies the welfare of the child as being of paramount importance and sets Protection as one of the five key principles. It is the most…

Words 4456 - Pages 18

Mu2.8 Contribute to the Support of the Positive Environments for Children and Young People Essay

and young people 3.1 Explain how to effectively care for children and young people’s skin, hair and teeth In every setting it is essential that children’s learning curriculum for personal care covers their skin, hair, teeth and overall personal hygiene. When teaching about skin, children and young people should be encouraged to wash their hands after using the toilet or before eating. We should also encourage them to wash themselves in the morning and before bed. Encouraging children to wash…

Words 906 - Pages 4

Analysis Of Palos Hills Local Public Health Department

clear that female physicians are favored due to cultural and religious reasons. Many Middle Easterners fall under the Islamic faith; where it is highly encouraged to maintain excellent health—particularly through a very natural diet and personal hygiene. Due to cultural favoritisms it is highly recommended in the Middle Eastern Culture for one to seek medical guidance often to ensure good health. It has also been noted through thorough surveys with previous encounters of such demographics that in…

Words 618 - Pages 3

Massage and Head Massage Mediums Essay

B23 Assignment Provide Indian Head Massage NVQ Level 3 B23 Assignment Provide Indian Head Massage NVQ Level 3 Training and Learning Consultancy Updated April 2012 Training and Learning Consultancy Updated April 2012 Task Complete all questions in outcomes 4-7, 10-12 Attempt all questions in BLACK Questions in BLUE (Outcomes 8 & 9) are found in the mandatory written papers, and are optional, however, may need to be attempted at a later date You can…

Words 2374 - Pages 10

level 3 unit 15 Essay

Time Regulations Care Standard Act 2000 Food Safety Act 1990 and Food Hygiene Regulations 2005 Enviromental Protection Act 1990 1:2 All of the above mentioned are a crucial part of health and safety, every piece of legislation describes not only clear guidance of responsibilites but also how we mantain health and safety to eliminate risks for the people using social care settings. For example Food Safety Act & Food Hygiene are important as it explains the responsibilties for handling food and…

Words 6032 - Pages 25

Whooping Cough Essay

Cough, be patient. When a coughing bout occurs help them by patting them on the back as this loosens the mucus. Offer plenty of fluids and meals should be small and frequent and soft! Whooping Cough is very dangerous for babies or small children – sleep in the same room as them. AVOID contact with other babies or small children. 2. Chickenpox This is a contagious disease most common between the ages of 2 and 4. It lasts about two weeks and causes red blister-like scabs over the body. They will…

Words 3148 - Pages 13

Essay on Sleep Deprivation and Children

Unit 066 Outcome 1 1. Keeping children healthy and safe is that important that all UK nations have regulated the care of children in settings. To ensure the complete safety and well-being of every child every home nation has welfare requirements that must be met. Each country has slight differences but they all have something in place to protect children who are being cared for by people other than their parents. It is essential that you have a copy of the welfare requirements that apply in…

Words 3631 - Pages 15

Essay Food Standards Agency and Children

(QISO) deliver the pre-registration training package (see pages 5 and 6) and offer a series of home visits to support you through the registration process in developing your home learning environment, appropriate policies and procedures and with advice, support and guidance in meeting all relevant legislative requirements. More information about this support will be provided throughout the course. Once you are registered the QISO team continue to offer support for up to a year afterwards in helping…

Words 6282 - Pages 26

Unit 201 Essay

(The Employment Act 2008) Safeguarding (Safeguarding Vulnerable Groups Act 2006) COSHH (Control of Substances Hazardous to Health Regulations 2002) Manual handling (Health and Safety at Work 1974) Accidents (Health and Safety at Work 1974) Food hygiene and safety (Health and Safety at Work 1974) 1.2 Health and Safety at Work Act 1974, This Act places a general duty to 'ensure so far as is reasonably practicable the health, safety and welfare at work of all their employees'. This includes manual…

Words 2444 - Pages 10