Sleep Hygiene Pdf Spanish Numbers
Contents.Biological need for naps The timing of sleep in humans depends upon a balance between sleep propensity, the need for sleep as a function of the amount of time elapsed since the last adequate sleep episode, and which determine the ideal timing of a correctly structured and restorative sleep episode. The homeostatic pressure to sleep starts growing upon awakening. The circadian signal for wakefulness starts building in the (late) afternoon. As Harvard professor of Charles A. Czeisler notes, 'The circadian system is set up in a beautiful way to override the homeostatic drive for sleep.'
Thus, in many people, there is a dip when the drive for sleep has been building for hours and the drive for wakefulness has not yet started. This is, again quoting Czeisler, 'a great time for a nap'. The drive for wakefulness intensifies through the evening, making it difficult to get to sleep 2–3 hours before one's usual bedtime when the ends.Sleep cultures. And sharing similar business hours in the island of,.Taking a long lunch break including a nap is common in a number of Mediterranean, tropical, and subtropical countries. The of 13 February 2007 reports at length on studies in that indicate that those who nap have less risk of heart attack.Siesta is also common in, where it is called riposo in and pennichella or pisolino in. Many museums, churches and shops close during midday (from 12:00–1:30 pm to 2:30–4:00 pm) so that proprietors can go home for lunch and sometimes a nap during the day’s hottest hours.In the United States, the, and a growing number of other countries, a short sleep has been referred to as a ', a term coined by social psychologist and recognized by other research scientists such as as well as in the popular press. Siesta is also practiced in some still colder regions, such as.On farms in rural Norway, farmers traditionally wake up early to care for their livestock.
This is followed by an early lunch break after which a two- to three-hour nap is taken. It used to be the custom in Russia, with stating such was 'the custom of the Countrey, where sleep is as necessary after as in the Night'. One source of hostility toward was that he did not '.indulge in the siesta.' : 535's describes the emperor's summertime siestas: 'In summer, after his midday meal, he would eat some fruit and take another drink; then he would remove his shoes and undress completely, just as he did at night, and rest for two or three hours.'
This article is missing information about the geographic distribution of the practice within Spain. Please expand the article to include this information. Further details may exist on the. ( December 2018)In modern Spain, the midday nap during the working week has largely been abandoned among the adult working population. According to a 2009 survey, 16.2 percent of Spaniards polled claimed to take a nap 'daily', whereas 22 percent did so 'sometimes', 3.2 percent 'weekends only' and the remainder, 58.6 percent, 'never'. The share of those who claimed to have a nap daily had diminished by 7 percent compared to a previous poll in 1998. Nearly three-fourths of those who take siesta claimed to do so on the sofa rather than on the bed.
The habit is more likely among the elderly or during summer holidays in order to avoid the high temperatures of the day and extend social life till the cooler late evenings and nights.English language media often conflate the siesta with the two to three hour which is characteristic of Spanish working hours, even though the working population is less likely to have time for a siesta and the two events are not necessarily connected. In fact, the average Spaniard works longer hours than almost all their European counterparts (typically 11-hour days, from 9am to 8pm).As for the origins of the practice in Spain, the scorching summer heat predominant mostly in the South is thought to have motivated those doing agrarian work to take a break to avoid the hottest part of the day. In cities, the dismal economic situation in Spain in the post- years coincided with the advent of both a modern economy. At that time, a long midday break—with or without siesta—was necessary for those commuting between the part-time jobs which were common in the sputtering economy. Cardiovascular benefits. La Siesta,.The siesta habit has been associated with a 37 percent reduction in coronary mortality, possibly due to reduced cardiovascular stress mediated by daytime sleep.Epidemiological studies on the relations between cardiovascular health and siesta have led to conflicting conclusions, possibly because of poor control of confounding variables, such as physical activity. It is possible that people who take a siesta have different physical activity habits, for example, waking earlier and scheduling more activity during the morning.
Such differences in physical activity may lead to different 24-hour profiles in cardiovascular function. Even if such effects of physical activity can be discounted in explaining the relationship between siesta and cardiovascular health, it is still not known whether the daytime nap itself, a supine posture, or the expectancy of a nap is the most important factor.
Further reading. Naska, A.; Oikonomou, E.; Trichopoulou, A.; Psaltopoulou, T.; Trichopoulos, D. 'Siesta in healthy adults and coronary mortality in the general population'.
Archives of Internal Medicine: 167, 296–301. Zaregarizi, MohammadReza; Edwards, Ben; George, Keith; Harrison, Yvonne; Jones, Helen; Atkinson, Greg (2007). 'Acute changes in cardiovascular function during the onset period of daytime sleep: Comparison to lying awake and standing'. American J Appl Physiol. 103: 1332–1338. Zaregarizi, MohammadReza (March 2012).
Effects of Exercise & Daytime Sleep on Human Haemodynamics: With Focus on Changes in Cardiovascular Function during Daytime Sleep Onset.References.
Sleep Hygiene Handout
Lagrange polynomial interpolation. Sleep hygiene is a behavioral and environmental practice developed in the late 1970s as a method to help people with mild to moderate but, as of 2014, the evidence for effectiveness of individual recommendations is 'limited and inconclusive'. Clinicians assess the sleep hygiene of people who present with insomnia and other conditions, such as depression, and offer recommendations based on the assessment.
Sleep Hygiene Spanish Handout
Sleep hygiene recommendations include establishing a regular sleep schedule, using naps with care, not exercising physically or mentally too close to bedtime, limiting worry, limiting exposure to light in the hours before sleep, getting out of bed if sleep does not come, not using bed for anything but sleep and sex, avoiding alcohol as well as nicotine, caffeine, and other stimulants in the hours before bedtime, and having a peaceful, comfortable and dark sleep environment. Contents.Assessment Assessing sleep hygiene is important to determine whether an individual has inadequate sleep hygiene disorder. The diagnostic assessment is usually conducted using clinical interview and supplemented by self-report questionnaires and sleep diaries, which are typically kept from one to two weeks, to record a representative sample data. There are also computerized assessments such as the Sleep-EVAL system, which can be employed in the diagnostic process. It features 1,543 possible questions automatically selected according to the individual's previous answers.Practice of sleep hygiene and knowledge of sleep hygiene practices can be assessed with measures such as the Sleep Hygiene Index, Sleep Hygiene Awareness and Practice Scale, or the Sleep Hygiene Self-Test.
For younger individuals, sleep hygiene can be assessed by the Adolescent Sleep Hygiene Scale or the Children's Sleep Hygiene Scale. Recommendations Clinicians choose among recommendations for improving sleep quality for each individual and counselling is presented as a form of patient education. Sleep schedule One set of recommendations relates to the timing of sleep. For adults, getting less than 7–8 hours of sleep is associated with a number of physical and mental health deficits, and therefore a top sleep hygiene recommendation is allowing enough time for sleep. Clinicians will frequently advise that these hours of sleep are obtained at night instead of through napping, because while naps can be helpful after, under normal conditions naps may be detrimental to nighttime sleep. Negative effects of napping on sleep and performance have been found to depend on duration and timing, with shorter midday naps being the least disruptive. There is also focus on the importance of awakening around the same time every morning and generally having a regular sleep schedule.
Activities Exercise is an activity that can facilitate or inhibit sleep quality; people who exercise experience better quality of sleep than those who do not, but exercising too late in the day can be activating and delay falling asleep. Increasing exposure to bright and natural light during the daytime and avoiding bright light in the hours before bedtime may help promote a sleep-wake schedule aligned with nature's daily light-dark cycle.Activities that reduce physiological arousal and cognitive activity promote falling asleep, so engaging in relaxing activities before bedtime is recommended.
Conversely, continuing important work activities or planning shortly before bedtime or once in bed has been shown to delay falling asleep. Similarly, good sleep hygiene involves minimizing time spent thinking about worries or anything emotionally upsetting shortly before bedtime. Trying purposefully to fall asleep may induce frustration that further prevents falling asleep, so in such situations a person may be advised to get out of bed and try something else for a brief amount of time.Generally, for people experiencing difficulties with sleep, spending less time in bed results in deeper and more continuous sleep, so clinicians will frequently recommend eliminating use of the bed for any activities except sleep (or sex). Foods and substances A number of foods and substances have been found to disturb sleep, due to stimulant effects or disruptive digestive demands.
Avoiding, (including coffee, energy drinks, soft drinks, tea, chocolate, and some pain relievers), and other in the hours before bedtime is recommended by most sleep hygiene specialists, as these substances activate neurobiological systems that maintain wakefulness. Alcohol near bedtime is frequently discouraged by clinicians, because, although alcohol can induce sleepiness initially, the arousal caused by metabolizing alcohol can disrupt and significantly fragment sleep.
Smoking tobacco products before bed is also thought to reduce one's quality of resting by decreasing the time spent in deep sleep, leading to sleep fragmentation and nocturnal restlessness. Both consumption of a large meal just before bedtime, requiring effort to metabolize it all, and hunger have been associated with disrupted sleep; clinicians may recommend eating a light snack before bedtime.
Lastly, limiting intake of liquids before bedtime can prevent interruptions due to urinations. Sleep environment Arranging a sleep environment that is quiet, very dark, and cool is recommended. Noises, light, and uncomfortable temperatures have been shown to disrupt continuous sleep. Other recommendations that are frequently made, though less studied, include selecting comfortable mattresses, bedding, and pillows, and eliminating a visible bedroom clock, to prevent focusing on time passing when trying to fall asleep.In 2015, a of studies on concluded that medium-firm, custom-inflated mattresses were best for pain and alignment. Effectiveness Sleep hygiene studies use different sets of sleep hygiene recommendations, and the evidence that improving sleep hygiene improves sleep quality is weak and inconclusive as of 2014. Most research on sleep hygiene principles has been conducted in clinical settings, and there is a need for more research on non-clinical populations.The strength of research support for each recommendation varies; some of the more robustly researched and supported recommendations include the negative effects of noisy sleep environments, alcohol consumption in the hours before sleep, engaging in mentally difficult tasks before sleep, and trying too hard to fall asleep. There is a lack of evidence for the effects of certain sleep hygiene recommendations, including getting a more comfortable mattress, removing bedroom clocks, not worrying, and limiting liquids.
Other recommendations, such as the effects of napping or exercise, have a more complicated evidence base. The effects of napping, for example, seem to depend on the length and timing of napping, in conjunction with how much cumulative sleep an individual has had in recent nights.There is support showing positive sleep outcomes for people who follow more than one sleep hygiene recommendation.While there is inconclusive evidence that sleep hygiene alone is effective as a treatment for insomnia, some research studies have shown improvement in insomnia for patients who receive sleep hygiene education in combination with practices. Special populations Sleep hygiene is a central component of. Sleep hygiene recommendations have been shown to reduce or eliminate the symptoms of insomnia. Specific may require other or additional treatment approaches, and continuing difficulties with sleep may require additional assistance from healthcare providers.College students are at risk of engaging in poor sleep hygiene and also of being unaware of the resulting effects of sleep deprivation.
Because of irregular weekly schedules and the campus environment, college students may be likely to have variable sleep-wake schedules across the week, take naps, drink caffeine or alcohol near bedtime, and sleep in disruptive sleeping environments. Because of this, researchers recommend sleep hygiene education on college campuses., for example, requires all incoming first-year undergraduates to take a short online course on the subject before the fall semester begins.Similarly, have difficulty maintaining a healthy sleep-wake schedule due to night or irregular work hours. Shift workers need to be strategic about napping and drinking caffeine, as these practices may be necessary for work productivity and safety, but should be timed carefully.
Because shift workers may need to sleep while other individuals are awake, additional sleeping environment changes should include reducing disturbances by turning off phones and posting signs on bedroom doors to inform others when they are sleeping.Due to symptoms of low mood and energy, individuals with may be likely to have behaviors that are counter to good sleep hygiene, such as taking naps during the day, consuming alcohol near bedtime, and consuming large amounts of caffeine during the day. In addition to sleep hygiene education, can be a useful treatment for individuals with depression.
Not only can morning bright light therapy help establish a better sleep-wake schedule, but it also has been shown to be effective for treating depression directly, especially when related to.Individuals with breathing difficulties due to or may experience additional barriers to quality sleep that can be addressed by specific variations of sleep hygiene recommendations. Difficulty with breathing can cause disruptions to sleep, reducing the ability to stay asleep and to achieve restful sleep.
For individuals with allergies or asthma, additional considerations must be given to potential triggers in the bedroom environment. Medications that might improve ability to breathe while sleeping may also impair sleep in other ways, so there must be careful management of decongestants, asthma controllers, and antihistamines. Implementation Sleep hygiene strategies include advice about timing of sleep and food intake in relationship to exercise and sleeping environment. Recommendations depend on knowledge of the individual situation; counselling is presented as a form of patient education.As attention to the role of sleep hygiene in promoting public health has grown, there has been an increase in the number of resources available in print and on the internet.
Organizations running public health initiatives include the and the Division of Sleep Medicine at Harvard Medical School, both of which have created public websites with sleep hygiene resources, such as tips for sleep hygiene, instructional videos, sleep hygiene self-assessments, poll statistics on sleep hygiene, and tools to find sleep professionals. A cooperative agreement between the U.S. And the was established in 2013 to coordinate the, with one of their aims being to promote sleep hygiene awareness. History While the term sleep hygiene was first introduced in 1939 by, a book published in 1977 by psychologist Peter Hauri introduced the concept within the context of modern sleep medicine.: 289 In this book Hauri outlined a list of behavioral rules intended to promote improved sleep. Similar concepts are credited to Paolo Mantegazza who published a related original book in 1864. The 1990 publication of the (ICSD) introduced the diagnostic category Inadequate Sleep Hygiene. Inadequate sleep hygiene was a subclassification of Chronic Insomnia Disorder in the ICSD-II published in 2005; it was removed from the 2014 ICSD-III along with two other classifications, because 'they were not felt to be reliably reproducible in clinical practice.'
Specific sleep hygiene recommendations have changed over time. For example, advice to simply avoid was included in early sets of recommendations, but as more drugs to help with sleep have been introduced, recommendations concerning their use have become more complex.
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