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Sleep hygiene
sleep hygiene
本条正文为英语。其他语言的翻译尚在准备中。
收录并不等于推荐。
由来: Contemporary sleep medicine · 系统: Behavioural sleep medicine · 生活习惯与睡眠
这是什么
A way of organising daily life that supports sleep: light, caffeine, alcohol, clock time, and the bedroom. The effect of this alone is limited, and for chronic insomnia cognitive behavioural therapy (CBT-I) is first-line.
简短入门（不是治疗指示）
- Do not greatly shift your waking time. Keep the bedroom dark, quiet, and on the cool side.
- Reduce caffeine from the afternoon onward, and strong light and alcohol before bed.
- If you lie awake in bed for a long time, consider stimulus control (a separate entry).
- If there is no change in two to three weeks, see a professional.
常与此项一起提到的不适或目的
- 失眠
- 疲劳
- 紧张或不安
- 专注与思考
调查笔记（并不承诺效果）
B：有随机对照试验或系统综述，但记述较有限、对象较窄，或研究质量有限
On its own the effect is considered modest, but it is the foundation of all sleep advice. NCCIH also explains sleep hygiene and CBT-I as distinct in the context of complementary practices.
出处
注意
Do not use alcohol as a sleep medicine. Consult a professional about regular use of over-the-counter sleep medicine.
如有不安，或有基础疾病、妊娠、正在用药，请咨询具备资格的专业人员。
不宜进行的情况
- Long-term self-management alone when sleep apnoea or another sleep condition is suspected