Overview
What is it?
Sleep Hygiene Education (SHE) is a set of behavioral and environmental recommendations designed to promote healthy sleep. It includes practices such as maintaining a regular sleep schedule, avoiding caffeine and alcohol before bedtime, creating a comfortable sleep environment, and engaging in regular physical activity. SHE is often used as a first-line intervention for mild to moderate sleep issues and is a non-pharmacological approach to improving sleep quality .
How does it work?
Sleep Hygiene Education works by teaching individuals about healthy sleep habits and encouraging them to adopt behaviors that support better sleep. This includes setting consistent sleep and wake times, avoiding stimulants like caffeine and nicotine close to bedtime, and creating a sleep-friendly environment by reducing noise and light. By addressing factors that disrupt sleep, such as irregular sleep patterns and poor sleep environments, SHE helps regulate the body's internal clock and improves sleep quality .
What are the benefits?
Sleep Hygiene Education offers several benefits for improving sleep. It can help regulate the sleep-wake cycle, reduce the time it takes to fall asleep (sleep latency), and increase total sleep time. SHE is also associated with improved sleep quality, reduced nighttime awakenings, and better daytime functioning. Additionally, it is a cost-effective and accessible intervention that can be implemented without the need for medical supervision .
Effectiveness
What does the research say?
Research on Sleep Hygiene Education shows mixed results. While some studies suggest that SHE can modestly improve sleep quality and adherence to healthy sleep habits, others indicate that it may not produce significant long-term effects, especially when used alone. For example, one study found that SHE improved sleep quality scores by 1.1 points on the Pittsburgh Sleep Quality Index (PSQI) , while another study reported no durable treatment effects when SHE was used as a control condition . Overall, SHE is most effective when combined with other interventions, such as Cognitive Behavioral Therapy for Insomnia (CBT-I) .
Side Effects
No significant side effects
Sleep Hygiene Education is a non-pharmacological intervention and generally has no significant side effects. It is considered safe for most individuals, including older adults and those with chronic conditions .
Potential for temporary sleep disruption
In some cases, individuals may experience temporary sleep disruption as they adjust to new sleep habits, such as maintaining a consistent sleep schedule or reducing caffeine intake. However, these effects are typically short-lived .
Evidence
Clinical Studies & Trials
[1] Common Sleep Disorders Affecting Older Adults
This review discusses Cognitive Behavioral Therapy for Insomnia (CBT-I) and the importance of consistent sleep schedules in managing sleep disorders in older adults.
View study[2] Sleep hygiene education as a treatment of insomnia: a systematic review and meta-analysis
This systematic review evaluates the effectiveness of Sleep Hygiene Education (SHE) compared to CBT-I in treating insomnia.
View study[3] Pharmacological and Non-pharmacological Treatments of Sleep Disorders in Parkinson's Disease
This review highlights the role of Sleep Hygiene Education as a first step in managing sleep disorders in Parkinson's disease patients.
View study[4] The role of sleep hygiene in promoting public health: A review of empirical evidence
This review explores the potential of Sleep Hygiene Education to improve sleep in the general population and its role as a first-line intervention.
View study[5] Components and Delivery Formats of Cognitive Behavioral Therapy for Chronic Insomnia in Adults: A Systematic Review and Component Network Meta-Analysis
This review examines the components and delivery formats of CBT-I, including the role of Sleep Hygiene Education in treating chronic insomnia.
View study[6] Application of health behaviour theory to sleep health improvement
This review discusses the limitations of Sleep Hygiene Education and the potential of health behavior theory to improve sleep health interventions.
View study[7] Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia
This study examines the effects of aerobic exercise on sleep quality and quality of life in older adults with insomnia.
View study[8] Treatment strategy for insomnia disorder: Japanese expert consensus
This study provides expert consensus on treatment strategies for insomnia, including the use of Sleep Hygiene Education.
View study[9] Effect of Digital Cognitive Behavioral Therapy for Insomnia on Health, Psychological Well-being, and Sleep-Related Quality of Life: A Randomized Clinical Trial
This study evaluates the effectiveness of digital CBT-I on sleep-related quality of life and psychological well-being.
View study[10] Treating insomnia improves depression, maladaptive thinking, and hyperarousal in postmenopausal women: comparing cognitive-behavioral therapy for insomnia (CBTI), sleep restriction therapy, and sleep hygiene education
This study compares the effects of CBT-I, sleep restriction therapy, and Sleep Hygiene Education on sleep and mental health in postmenopausal women.
View study[11] Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings: A Randomized Clinical Trial
This study investigates the effects of sleep extension on energy intake and weight management in adults with overweight.
View study[12] Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial
This study compares the effects of mindfulness meditation and Sleep Hygiene Education on sleep quality in older adults with sleep disturbances.
View study[13] Cognitive behavioral therapy for insomnia has sustained effects on insomnia, fatigue, and function among people with chronic heart failure and insomnia: the HeartSleep Study
This study examines the long-term effects of CBT-I and Sleep Hygiene Education on sleep, fatigue, and function in individuals with chronic heart failure.
View study[14] EULAR recommendations for the health professional's approach to pain management in inflammatory arthritis and osteoarthritis
This review provides recommendations for managing pain and sleep disturbances in patients with inflammatory arthritis and osteoarthritis, including the use of Sleep Hygiene Education.
View study