Materiały źródłowe

• #1 Sleep Disorder Treatments – Sleep Disorder Treatments | NHLBI, NIH

  https://www.nhlbi.nih.gov/health/sleep-disorder-treatments

  Get tips for healthy sleep, and learn about the different ways to treat sleep disorders, including devices, therapies, medicines, and procedures. […] You can take steps to improve your sleep habits. First, make sure that you give yourself enough time to sleep. With enough sleep each night, you may find that you’re happier and more productive during the day. […] To improve your sleep habits, it also may help to: Make your bedroom sleep friendly. Sleep in a cool, quiet, dark place. Avoid watching TV or looking at electronic devices, as the light from these sources can disrupt your sleep-wake cycle. […] Go to sleep and wake up around the same time each day, even on the weekends. If you can, avoid night shifts, a schedule that changes, or other things that may disrupt your sleep schedule. This can be challenging for new parents or shift workers. Learn more tips to help you get good-quality sleep and prevent problems over time.

• #2 Sleep Disorders: Types, Causes, Symptoms & Treatment

  https://my.clevelandclinic.org/health/diseases/11429-sleep-disorders

  You cant prevent all types of sleep disorders, but you can reduce your risk by practicing good sleeping habits (sleep hygiene). […] You should avoid the following three to four hours before bedtime if you want to improve your sleep: caffeinated drinks such as soda, tea and coffee, tobacco, alcohol, naps after 3 p.m., chocolate, heavy meals.

• #3 Good Sleep Hygiene | Homeland Security

  https://www.dhs.gov/employee-resources/news/2022/02/03/good-sleep-hygiene

  Sleep hygiene refers to a series of healthy sleep habits that can improve your ability to fall asleep faster and stay asleep. Achieving healthy sleep is important for physical and mental health and can help improve your productivity and overall quality of life. […] Good sleep hygiene is all about proactively working to optimize your sleep each night. Below are some simple tips that can help improve your sleep hygiene. Maintain a consistent sleep schedule by going to bed and waking up at the same time each day, including on weekends and during vacations. Limit your exposure to bright light in the evenings by turning off or removing nearby electronic devices 30 minutes before bedtime. Set an early enough bedtime to ensure you achieve 7 to 8 hours of sleep. Make your bedroom quiet and relaxing, and set the thermostat to a comfortable, cool temperature. Avoid large meals, caffeine, and alcohol before bedtime. Stay physically active during the day to help you fall asleep more easily at night. Reduce your fluid intake before bedtime. […] If you experience persistent sleep problems that interfere with how you feel or function during the day, talk to your healthcare provider.

• #4 [Prevention and treatment of sleep disorders through regulation] of sleeping habits] – PubMed

  https://pubmed.ncbi.nlm.nih.gov/8022726/

  Healthy sleeping habits is a complex balance between behaviour, environment and circadian rhythm. The quality of sleep can be improved by behaviour, e.g. eating tryptophan and carbohydrate rich foods, physical exercise in the afternoon or a cold shower just before going to bed. […] A careful study of sleeping habits is the first step in evaluating complains of insomnia or hypersomnia. Before relying on drugs, treatment should start with attention to the sleep environment and personal habits.

• #5 Sleep Disorder Treatments – Sleep Disorder Treatments | NHLBI, NIH

  https://www.nhlbi.nih.gov/health/sleep-disorder-treatments

  Avoid caffeine, nicotine, and alcohol close to your bedtime. Although alcohol can make it easier to fall asleep, it can cause you to have a sleep that tends to be lighter than normal. This makes it more likely that you will wake up during the night. […] Get regular physical activity during the daytime (at least 5 to 6 hours before going to bed). Exercising close to bedtime can make it harder to fall asleep. […] Avoid naps, especially in the afternoon. This may help you sleep longer at night. […] Eat meals on a regular schedule and avoid late-night dinners. […] Limit how much fluids you drink close to bedtime. This may help you sleep longer without having to use the bathroom. […] Learn new ways to manage stress. Follow a routine that helps you wind down and relax before bed. For example, read a book, listen to soothing music, or take a hot bath. Your healthcare provider may also recommend other ways to relax, including massage therapy, meditation, or yoga.

• #6 Sleep Well – National Center for Health Promotion and Disease Prevention

  https://www.prevention.va.gov/Healthy_Living/Sleep_Well.asp

  Sleep difficulties are very common, can cause problems with daytime functioning and may contribute to many other medical conditions. There is help available for the two most common sleep issues – insomnia and obstructive sleep apnea. […] Getting high quality sleep is key for good health. Sleeping well is just as important as exercise and eating wisely. If you are already getting quality sleep, here are some tips to help you continue sleeping well: Allow yourself enough time to sleep at night. Keep a regular sleep schedule every day. Allow time to unwind before bed. Avoid alcohol and caffeine before bedtime. Exercise regularly. Avoid napping. Keep the bedroom quiet, dark, and comfortable. Avoid using electronic devices in the bedroom (TV, cell phones, tablets, computers). White noise from fans or sound machines is fine. Use the bed only for sleep and intimacy. Identify stressors continue to manage stress. […] Effective treatments are available for both Insomnia and Sleep Apnea. Talk to your health care team to learn about alternatives to sleep medications, including virtual insomnia treatment options.

• #7 National Sleep Foundation

  https://www.thensf.org/

  Spend time in bright light during the day, natural light or equivalent brightness. […] Exercise regularly for better sleep. Aim for 30 minutes a day, 5 days a week. […] Eat your meals at consistent times day after day. […] Avoid heavy meals, nicotine, caffeine, and alcohol before bedtime. […] Use a consistent routine with a relaxing wind-down to help get the sleep you need each night (7-9 hours for most adults, with same sleep and wake times). […] Put your devices away an hour before bed and sleep in a quiet, cool, and dark environment. […] Did you know that creating a consistent mealtime schedule can improve the quality of your sleep? Your appetite and metabolism are an important part of your sleep.

• #8

  https://www.prevention.com/health/health-conditions/a26540024/sleep-disorders/

  When it comes to some sleep disorders, such as narcolepsy, theres really no way to safeguard yourself from the condition. […] But for many other common sleep disordersfrom insomnia to sleep apneathere are some changes you can make to reduce your risks. Many of these mirror the lifestyle changes doctors use to treat these sleep disorders. […] Establish and stick with a consistent sleep-wake schedule […] Exercise for at least 30 minutes, five days a week […] Eat a healthy diet […] Try not to nap during the day […] Keep your alcohol and caffeine intake to a minimum, especially before bed […] Create a relaxing bedtime routine […] Maintain a healthy weight […] Quit smoking […] Dont stay in bed if youre not sleeping. Get up for a while and then try sleeping again. […] Avoid screens and devices before bed.

• #9 Sleep disorders in the elderly Information | Mount Sinai – New York

  https://www.mountsinai.org/health-library/diseases-conditions/sleep-disorders-in-the-elderly

  Getting regular exercise and avoiding as many causes of sleep disruption as possible and adequate exposure to natural light may help control sleep problems. […] Relieving chronic pain and controlling medical conditions such as nocturia or frequent urination may improve sleep in some people. Treating depression will often improve sleep. […] Sleeping in a quiet room that isn’t too hot or too cold and having a relaxing bedtime routine may help improve symptoms. Other ways to promote sleep include these healthy lifestyle tips: […] Avoid large meals shortly before bedtime. A light bedtime snack may be helpful. Many people find that warm milk increases sleepiness, because it contains a natural, sedative-like amino acid. […] Avoid stimulants such as caffeine for at least 3 or 4 hours before bed.

• #10 The Crucial Role of Sleep Hygiene in Addiction Recovery and Relapse Prevention – JourneyPure At The River

  https://journeypureriver.com/the-crucial-role-of-sleep-hygiene-in-addiction-recovery-and-relapse-prevention/

  For individuals in recovery, additional strategies can be beneficial: practicing relaxation techniques such as deep breathing or progressive muscle relaxation, engaging in regular physical exercise, but not too close to bedtime, avoiding heavy meals late in the evening, using journaling or meditation to process thoughts and reduce anxiety, and considering natural sleep aids like chamomile tea or melatonin (under medical supervision). […] Identifying and addressing these disorders is crucial for comprehensive recovery. […] At JourneyPure At The River, we recognize the critical role of sleep in recovery and have integrated comprehensive sleep management into our treatment programs: Cognitive Behavioral Therapy for Insomnia (CBT-I): Our trained therapists provide CBT-I, a gold-standard treatment for sleep disorders, as part of our comprehensive therapy offerings. Sleep Hygiene Education: We provide extensive education on sleep hygiene practices, empowering clients with practical tools to improve their sleep quality. Integrated Relapse Prevention: Improved sleep quality is a key component of our relapse prevention strategies. We help clients understand the connection between sleep and recovery, monitoring progress and adjusting interventions as needed. […] The importance of addressing sleep issues in addiction recovery cannot be overstated. Good sleep hygiene supports mood regulation, enhances cognitive function, reduces cravings, and contributes to overall well-being – all crucial factors in maintaining long-term sobriety.

• #11 I am experiencing sleep disturbances. Please help.

  https://www.icliniq.com/qa/sleep-disturbances/what-are-the-non-pharmacological-treatment-methods-for-sleep-disorders

  There are both non-pharmacological and pharmacological therapies for it. Some of the non-pharmacological ones include: […] 1. Sleep Hygiene: Establishing healthy sleep habits (e.g., a consistent sleep schedule and a comfortable sleep environment). […] 2. Cognitive Behavioral Therapy for Insomnia (CBT-I): Addresses thoughts and behaviors related to sleep. […] 3. Relaxation Therapy: Techniques like progressive muscle relaxation or deep breathing.

• #12 Sleep paralysis: Causes, symptoms, and treatments – Harvard Health

  https://www.health.harvard.edu/diseases-and-conditions/sleep-paralysis-causes-symptoms-and-treatments

  Reduce distractions. Avoid using electronic devices before going to bed. […] Relax before bed by taking a bath, reading, or listening to soothing music. […] Try new sleeping positions if you sleep on your back. Sleep experts have found a correlation between sleeping on your back and sleep paralysis. […] Do what you can to ease stress in your life, especially just before bedtime. […] Curb substance use: avoid alcohol intake, especially in the evening, and steer clear of nicotine altogether. […] Reduce caffeine intake. If you can’t or don’t want to give up caffeine, avoid it after 2 p.m. […] If you are diagnosed with narcolepsy or another sleep disorder, a sleep doctor will work with you to find a treatment plan for your disorder. […] If you are diagnosed with a mental health condition such as anxiety or bipolar disorder, your doctor will oversee your ongoing treatment with medication and behavioral therapy to help treat your mental health condition. Treating your underlying mental health condition may help resolve sleep paralysis. […] Be sure to see your doctor if sleep paralysis routinely stops you from getting a good night’s sleep.

• #13 Insomnia: What It Is, Causes, Symptoms & Treatment

  https://my.clevelandclinic.org/health/diseases/12119-insomnia

  Some causes of insomnia are preventable, while others can happen for reasons that arent well understood. While its impossible to prevent insomnia entirely, there are many things you can do to help yourself sleep better (see below under Living With for more information about what you can do to avoid insomnia or reduce how it affects you). […] Some of the most important things you can do to help your insomnia and your sleep overall revolve around sleep hygiene. These include, but arent limited to: Set and follow a sleep schedule. For most people, the best thing you can do for your body and sleep needs is to have a routine. Have a bedtime and keep to it as closely as possible, including on weekends, holidays, vacations, etc. Try not to rely on napping, and avoid naps in the late afternoon or early evening, as these can affect your sleep cycle. […] If you consistently have trouble sleeping, talk to your healthcare provider. Your primary care provider is a good resource to help you understand why you arent sleeping and help you work on improving how you sleep. They can also help detect any health issues that might affect your ability to sleep.

• #14 Insomnia – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167

  Good sleep habits like these can help prevent insomnia: Keep the time you go to bed and the time you wake up the same every day, including weekends. Stay active. Regular activity can lead to a good night’s sleep. Limit naps or do not nap at all. Limit or do not use caffeine, alcohol and nicotine. Do not eat large meals or drink a lot of fluids before bed. Make your bedroom comfortable for sleep and only use it for sex or sleep. Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music.

• #15 Insomnia disorder: diagnosis and prevention – The Pharmaceutical Journal

  https://pharmaceutical-journal.com/article/ld/insomnia-disorder-diagnosis-and-prevention

  Insomnia can have a profound impact on a patient; understanding its causes and how it can be prevented can have significant implications on their wellbeing. […] This highlights the important role pharmacists and healthcare professionals have in exploring sleep with their patients during routine consultations. […] This article — the first of two focusing on insomnia — aims to provide an overview of sleep and the disorders associated with it, and considers how pharmacists and other healthcare professionals can recognise, diagnose and potentially prevent this disorder. […] Many causes of sleep disruption are preventable; therefore, issues with sleep can be prevented before insomnia occurs. Poor sleep can be improved by modifying factors, such as stress, excitement, anticipation, pain, illness, changes in sleep schedule, daytime napping, change of time zone or altitude, medicine, noise and light.

• #16 Insomnia disorder: diagnosis and prevention – The Pharmaceutical Journal

  https://pharmaceutical-journal.com/article/ld/insomnia-disorder-diagnosis-and-prevention

  There are three simple steps every pharmacist can take to understand and protect a patient’s sleep: Ask the question “How are you sleeping?” — especially when talking to patients with chronic disease; Review medicines and consider whether any are stimulating or sedating at the inappropriate times; Educate patients about what is considered normal sleep and how their sleep can be improved. […] The opportunities described above demonstrate areas where pharmacists can contribute to the identification and management of insomnia.

• #17 Sleep disorders in the elderly Information | Mount Sinai – New York

  https://www.mountsinai.org/health-library/diseases-conditions/sleep-disorders-in-the-elderly

  Exercise at regular times each day, but not within 3 hours of your bedtime. […] Go to bed and wake up at the same time every day. […] Do not take naps. […] Do not watch television or use your computer, cell phone, or tablet in the bedroom. […] Avoid tobacco products, especially before sleep. […] Use the bed only for sleep or sexual activity. […] If you can’t fall asleep after 20 minutes, get out of bed and do a quiet activity such as reading or listening to music. […] Avoid using sleeping pills to help you sleep, if possible. They can lead to dependence and can make sleep problems worse over time if you don’t use them the right way. Your provider should assess your risks of daytime sleepiness, mental (cognitive) side effects, and falls before you begin taking sleep medicines.

• #18 Treating sleep disorders to improve blood pressure control and cardiovascular prevention: a dream come true?—a narrative review – Maiolino – Journal of Thoracic Disease

  https://jtd.amegroups.org/article/view/44299/html

  Hypertension is one of the primary risk factors for heart disease and stroke, the leading causes of death worldwide. […] Sleep plays an important role in maintaining nocturnal BP control and nocturnal hypertension which, in turn, can be affected by the presence of sleep disorders. […] Furthermore, we aim to discuss the potential impact of the treatment of such sleep disorders on BP values as an adjunct treatment for patients with hypertension. […] Interventions aimed at improving blood pressure (BP) control may thus exert substantial beneficial effects on the prevention of adverse cardiovascular events. […] We aim to discuss the most recent evidence supporting the treatment of sleep disorders as an adjunct treatment for BP control. […] The findings of the studies reviewed in the previous sections indicate that OSA is the sleep disorder most robustly associated with the development of hypertension.

• #19 Obstructive sleep apnea – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/obstructive-sleep-apnea/diagnosis-treatment/drc-20352095

  To eliminate snoring and prevent sleep apnea, a health care professional may recommend a device called a continuous positive airway pressure (CPAP) machine. A CPAP machine delivers just enough air pressure to a mask to keep the upper airway passages open, preventing snoring and sleep apnea. […] If you’re overweight or obese, even moderate weight loss may help relieve constriction of your airway. Losing weight also can improve your health and quality of life and might reduce your daytime sleepiness. […] Exercising, such as aerobic exercise and strength training, can help improve your condition. Aim to exercise about 150 minutes a week, and generally try to exercise most days of the week. […] Don’t drink alcohol or use some anti-anxiety medicines or sleeping pills. Alcohol, some anti-anxiety medicines and some sleeping pills can worsen obstructive sleep apnea and sleepiness.

• #20 Lowering Risk of Obstructive Sleep Apnea Prevention Is Possible, But More Work Is Needed

  https://www.managedhealthcareexecutive.com/view/lowering-risk-of-obstructive-sleep-apnea-prevention-is-possible-but-more-work-is-needed

  A new study gives physicians the power to help patients at risk of obstructive sleep apnea, but it also highlights the relative lack of public attention on prevention. […] The second problem, though, is that most of the research has focused on risk factors and on treating patients who already have OSA, rather than on preventing the condition before it develops. […] Huang noted that while obesity is a risk factor for OSA, even people who are not obese can benefit from increasing their activity. […] Clinicians should be aware of this evidence and recommend exercise-based interventions to those at risk of OSA (e.g., heavy snorers), Huang said. […] I think there is not sufficient focus on prevention of OSA, either in clinical practice or in research, Huang said. […] Huang said ultimately OSA prevention warrants a greater share of attention, both from researchers and from the general healthcare community.

• #21 Obstructive sleep apnea – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/obstructive-sleep-apnea/diagnosis-treatment/drc-20352095

  Sleep on your side or stomach rather than on your back. Sleeping on your back can cause your tongue and soft palate to rest against the back of your throat and block your airway. […] Keep your nasal passages open while you sleep. If you have congestion, use a saline nasal spray to help keep your nasal passages open.

• #22 Treating sleep disorders to improve blood pressure control and cardiovascular prevention: a dream come true?—a narrative review – Maiolino – Journal of Thoracic Disease

  https://jtd.amegroups.org/article/view/44299/html

  Convincing evidence has shown that treating OSA leads to a significant although modest decrease in BP. […] The available data were considered insufficient to perform a corresponding stratified analysis for trials with MADs. […] Nevertheless, the effect of these drugs on hypertension management in patients with OSA needs to be confirmed with multi-centre, large-sample studies with long follow-up periods. […] There is also limited evidence suggesting beneficial effects of insomnia and RLS therapy on BP. […] The treatment of OSA with CPAP and MADs has now been confirmed to be effective in reducing BP, but more research is needed to understand effect predictors and, most importantly, to identify which patient phenotypes can benefit the most in terms of BP reduction with the aim to improve cardiovascular prevention. […] The mounting evidence supporting the association between sleep disorders and hypertension poses the question whether it is worth considering the treatment of sleep disorders as an adjunct or, in selected cases, as an alternative to the current plethora of antihypertensive medications.

• #23 Sleep Paralysis: Causes, Symptoms, Treatment, and Prevention

  https://www.webmd.com/sleep-disorders/sleep-paralysis

  Sleep paralysis is not usually something to worry about. But about 10% of people have recurrent sleep paralysis, which can be a symptom of a more serious problem. […] Improving your sleep hygiene may help prevent sleep paralysis and leave you feeling more rested during the day. Try to follow a routine before going to bed, avoid caffeine and alcohol in the evening, and dont use screens for at least an hour before falling asleep. Getting 7 to 9 hours of sleep per night is important, as not sleeping enough can trigger paralysis. […] If you have sleep paralysis now and then, you can take steps at home to control this disorder. Start by: Making sure you get enough sleep, Doing what you can to ease stress in your life, especially just before bedtime, Trying new sleeping positions if you sleep on your back. Sleep experts have found a correlation between sleeping on your back and sleep paralysis.

• #24 Azthena logo with the word Azthena

  https://www.news-medical.net/health/Sleep-Paralysis-Treatment-and-Prevention.aspx

  There is no cure for sleep paralysis. The treatment consists of managing the risk factors that trigger the condition. […] Once the primary issue and underlying cause has been identified, the doctor will suggest ways and means of eliminating these triggers. […] Following this measures to prevent the triggers of sleep paralysis may be recommended to allow the person to sleep peacefully and restfully. This should prevent episodes of sleep paralysis from occurring. These measures would include: […] Sleeping on the side, instead of on the back, as the condition is triggered while sleeping on the back for most people. […] Reduce exposure to light at night. A night light in the bedroom or the light left on in the bathroom adjoining the bedroom may disrupt sleep. Darkness is most conducive to a good nights rest.

• #25 Azthena logo with the word Azthena

  https://www.news-medical.net/health/Sleep-Paralysis-Treatment-and-Prevention.aspx

  Ensure that you are comfortable while sleeping. Get a good mattress, ensure the bedroom temperature is cozy, and have covers easily accessible for when the body temperature drops at night. […] Get enough exercise to tire out the body before getting into bed. Tired muscles will allow the brain to slip into a deeper restorative sleep. Playing a sport or going for a walk or jog a few hours before bedtime will help.

• #26 Sleep Paralysis: Causes, Symptoms, Treatment, and Prevention

  https://www.webmd.com/sleep-disorders/sleep-paralysis

  Sleep paralysis is not dangerous. But for about 10% of people, it’s a recurring event that creates bedtime anxiety. This can disrupt your sleep, leading to daytime fatigue and other health problems that could become more serious. Sleep paralysis may also be a symptom of a more serious physical or mental health condition requiring medical treatment, such as narcolepsy or panic disorder.

• #27 Preventing Sleep Disorders in Children | NYU Langone Health

  https://nyulangone.org/conditions/sleep-disorders-in-children/prevention

  Many sleep problems in children and adolescents are the result of poor sleep hygiene, which is a pattern of behavior that makes it difficult for a child to fall asleep on his or her own. Over time, poor sleep habits can become difficult to change. […] The sleep specialists at Hassenfeld Childrens Hospital at NYU Langone recommend following a few basic strategies during infancy and early childhood that can help to create a relaxing sleep environment for your child. These good habits can eliminate excess stimulation and reinforce your childs positive thoughts about sleep: Establish a regular bedtime routine for your child, so that he or she goes to sleep and wakes up at a similar time every day. Put your child to sleep in a room that is dark, quiet, and cool. Keep electronic devices, such as digital screens and televisions, out of your childs bedroom. Avoid allowing younger children to consume caffeine and limit it in teenagers, especially in the afternoon and evening. The effects of caffeine can take as long as eight to 10 hours to wear off. Encourage your child to be physically active in the earlier part of each day, when he or she can be exposed to natural light that can help to reinforce normal sleep-wake patterns. Avoid sending your child to his or her room for time-outs or punishment, so that he or she doesnt associate the room with something unpleasant. Eliminate or shorten daily naps to encourage your child to fall asleep earlier at night. Use soothing music or other calming devices to ease any nighttime fears your child may have. […] Following these strategies can help to prevent problematic sleep patterns, even in children with underlying medical conditions that can interfere with sleep.

• #28 Common Sleep Disorders in Children | AAFP

  https://www.aafp.org/pubs/afp/issues/2014/0301/p368.html

  Up to 50% of children will experience a sleep problem. Early identification of sleep problems may prevent negative consequences, such as daytime sleepiness, irritability, behavioral problems, learning difficulties, motor vehicle crashes in teenagers, and poor academic performance. […] Management begins with consistent implementation of good sleep hygiene practices, and, in some cases, use of extinction techniques may be appropriate. […] Treatment involves good sleep hygiene and a consistent sleep-wake schedule, with nighttime melatonin and/or morning bright light therapy as needed. […] Prevention, parental education, and extinction techniques are effective. […] Treatment focuses on aligning the circadian rhythm with desired sleep-wake times. As in all sleep disorders, maintaining a regular sleep-wake cycle and practicing good sleep hygiene are the foundation of treatment. […] Physicians should educate parents on normal sleep patterns, good sleep hygiene, realistic expectations, setting boundaries, and sleep plans.

• #29 Prevention of Sleep Problems in Children – Centennial Pediatrics – Pediatrics for Family Health

  https://www.centennialpeds.com/prevent-sleep-problems

  Sleep problems in children are very common. It is easier to prevent sleep problems before 6 months of age than to treat them at a later stage. Listed below are some ways to establish good sleep hygiene for a newborn: […] The keys to establishing good sleep hygiene are routine and consistency. A child needs to fall asleep in their own bed/crib by themselves in order to be able to fall back asleep without your assistance in the middle of the night. Starting between 4 and 6 months of age the child should be put into their crib awake in order to allow them get to sleep themselves. Establishing a good bedtime routine also helps the child know what to expect for their bedtime and to prepare them for what is going to happen next.

• #30 Sleeping behaviour: Tips for parents | Encyclopedia on Early Childhood Development

  https://www.child-encyclopedia.com/sleeping-behaviour/according-experts/tips-parents-prevention-and-management-sleep-problems

  In this paper, tips for parents will be reviewed. The emphasis will be on the evidence that providing behavioural recommendations or tips is effective for the prevention and treatment of behaviourally-based childhood insomnia in young children. […] Tips for parents on the prevention and management of sleep problems can be provided in many forms. […] The tips are based on a combination of both research findings from sleep hygiene studies in adult and pediatric populations, as well as published pediatric expert opinion from leaders in the area of pediatric sleep medicine. […] It is important and well recognized that healthcare providers should be aware of the resources available to educate families about sleep and sleep disorders in children. Health care providers who are aware of the significance of sleep problems in children will be able to provide these tips to prevent sleep problems as well as to evaluate when sleep problems occur and recognize when behaviourally-based tips will improve childrens sleep. Recognizing behaviourally-based insomnia in children and providing non-pharmacologic behaviour strategies are important skills. […] The provision of simple tips such as the examples provided in this chapter to both prevent problems in sleep from occurring as well as to treat behaviourally-based insomnia in children can be provided directly to parents or through their healthcare provider.

• #31 Sleep and Aging: Sleep Tips for Older Adults – HelpGuide.org

  https://www.helpguide.org/aging/healthy-aging/how-to-sleep-well-as-you-age

  Are you a senior having trouble sleeping? These tips can help you treat insomnia, overcome age-related sleep problems, and get a good nights rest. […] Sleep is just as important to your physical and emotional health as it was when you were younger. A good nights sleep helps improve concentration and memory formation, allows your body to repair any cell damage that occurred during the day, and refreshes your immune system, which in turn helps to prevent disease. […] To improve your quality of sleep its important to understand the underlying causes of your sleep problems. The following tips can help you identify and overcome age-related sleep problems, get a good nights rest, and improve the quality of your waking life. […] In many cases, you can improve your sleep by addressing emotional issues, improving your sleep environment, and choosing healthier daytime habits.

• #32 Sleep and Aging: Sleep Tips for Older Adults – HelpGuide.org

  https://www.helpguide.org/aging/healthy-aging/how-to-sleep-well-as-you-age

  Since everyone is different, though, it may take some experimentation to find the specific changes that work best to improve your sleep. […] Limit caffeine late in the day. Avoid coffee, tea, soda, and chocolate late in the day. […] Avoid alcohol before bedtime. It might seem that alcohol makes you sleepy, but it will actually disrupt your sleep. […] Exerciseespecially aerobic activityreleases chemicals in your body that promote more restful sleep. […] Regular aerobic exercise during the day can promote good sleep. […] Stress and anxiety built up during the day can also interfere with sleep at night. Its important to learn how to let go of thoughts and worries when its time to sleep. […] If your own attempts to solve your sleep problems are unsuccessful, keep a sleep diary and take it to your doctor. […] To permanently address your sleep issues, you may want to consider cognitive-behavioral therapy (CBT). […] This form of psychotherapy treats sleep problems by addressing the negative thoughts, worries, and behavior that prevent you from sleeping well at night.

• #33 Sleep disorders in the elderly Information | Mount Sinai – New York

  https://www.mountsinai.org/health-library/diseases-conditions/sleep-disorders-in-the-elderly

  If you think you need sleeping pills, talk with your provider about which pills are safe for you when taken properly. Certain sleeping pills should not be taken on a long-term basis. […] Do not drink alcohol at any time when you are using sleeping pills. Alcohol can make the side effects of all sleeping pills worse. […] WARNING: The FDA has asked manufacturers of certain sleep medicines to put stronger warning labels on their products so that consumers are more aware of the potential risks. Possible risks while taking such medicines include severe allergic reactions and dangerous sleep-related behaviors, including sleep-driving. Ask your provider about these risks.

• #34 Does Sleep Affect Cancer Risk? | American Cancer Society

  https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/sleep.html

  Shift work may involve varying work hours, switching shifts every few weeks, or working a non-traditional shift like a night shift. […] Research suggests working shifts long-term may be linked to an increased risk of cancers. Some studies suggest this is because less melatonin is used when you’re awake. Melatonin is a hormone made by the brain that helps get your body ready for sleep. It also plays an important role in balancing other hormones like cortisol and estrogen. […] Experiencing short pauses in your breathing while you sleep might increase cancer risk. Some people don’t know they have sleep apnea. A sleep study can be done to find out if you have it and how serious it might be. […] Some studies showed that people with moderate or severe sleep apnea might be at an increased risk of cancer. Scientists believe this is because paused breathing during sleep can cause the body to get stressed, and less oxygen may be available to the body’s cells. This can lead to abnormal cell changes which may increase cancer risk.

• #35 Archived | Sleep Disorders, Work Shifts and Officer Wellness | National Institute of Justice

  https://nij.ojp.gov/topics/articles/sleep-disorders-work-shifts-and-officer-wellness

  Sleep disorders, which are typically associated with poor health, performance and safety outcomes, are twice as prevalent among police officers compared to the general public and a new study suggests that they remain largely undiagnosed and untreated. […] Having any type of sleep disorder was linked to an increased risk of physical and mental health conditions, including diabetes, depression and cardiovascular disease. […] The researchers at Brigham and Women’s Hospital agree. In their sleep disorder study, they call for additional research „to determine whether sleep disorder prevention, screening and treatment programs in occupational settings will reduce these risks.”

• #36 Understanding Insomnia — Prevention

  https://www.webmd.com/sleep-disorders/understanding-insomnia-prevention

  If your bedroom is too noisy or too bright, do what you can to create a quiet, dark environment with adequate ventilation and humidity. Excessively dry air can cause nasal passages to shrink and make you uncomfortable. Wearing earplugs and eye shades will help to keep out distractions. […] A strategy that works for some people who must work at night involves installing lights much brighter than normal during the night shift and then wearing dark glasses as they go home and prepare for sleep. This helps to shift their circadian rhythms so they sleep better in the daytime and remain more alert at night.

• #37 It Takes a Village: Multidisciplinary Approach to Screening and Prevention of Pediatric Sleep Issues

  https://www.mdpi.com/2076-3271/6/3/77

  Sleep is essential to human development. Poor sleep can have significant effects on cognition, learning and memory, physical and behavioral health, and social-emotional well-being. […] Primary care providers are often the first professionals to discuss sleep issues with youth and families. However, dentists, otolaryngologists, childcare providers, school personnel, and behavioral health providers have a vital role in screening and prevention, providing intervention, and monitoring the progress of daily functioning. […] Early identification of medical sleep disorders and behaviorally based sleep problems is essential to prevent future problems such as persistent insomnia or death secondary to issues such as driving while drowsy. […] Behavioral health providers may provide services within an integrated primary care setting or work collaboratively with pediatricians in the community to help assess and treat behaviorally based sleep issues.

• #38 Sleep Disorders Offer a Potential Target for Alzheimer’s Disease Prevention | NYU Langone Health Physician Focus

  https://physicianfocus.nyulangone.org/sleep-disorders-offer-a-potential-target-for-alzheimers-disease-prevention/

  Research explores the link between obstructive sleep apnea, social determinants of health, and cognitive decline. […] Dr. Bubus investigations offer a window into potential opportunities to target sleep disorders such as obstructive sleep apnea (OSA) before the onset of Alzheimers disease, potentially narrowing the disproportionate risk of Alzheimers disease in minority populations. […] If we can eliminate sleep problems before major cognitive decline, we may be able to significantly reduce the Alzheimers disease risk burdenparticularly among Black patients. […] We now know that around 15 percent of Alzheimers disease cases can be attributed to specific sleep problems, says Dr. Bubu. […] Early intervention could potentially head off the development of the progressive disease. […] By prioritizing sleep in patient education and promoting adherence to effective treatments for sleep problems, physicians may be able to help their patients effectively slow the onset and progression of cognitive decline.

• #39 Sleep Disorders Offer a Potential Target for Alzheimer’s Disease Prevention | NYU Langone Health Physician Focus

  https://physicianfocus.nyulangone.org/sleep-disorders-offer-a-potential-target-for-alzheimers-disease-prevention/

  The effects of social determinants on sleepand the connection between sleep problems and neurodegenerationare a critical piece of the whole health outcomes puzzle, said Dr. Bubu. By prioritizing sleep in patient education and promoting adherence to effective treatments for sleep problems, physicians may be able to help their patients effectively slow the onset and progression of cognitive decline.

• #40 Sleep Disorder Awareness and Prevention Programs| Sleep Better MT

  https://www.sleepbettermt.com/sleepdisorderprevention

  At Sleep Better Montana, we believe that awareness and education are key to preventing and managing sleep disorders. Our comprehensive programs are designed to educate individuals, families, and communities about the importance of sleep health. […] Our prevention programs are designed to teach practical strategies for maintaining good sleep health and reducing the risk of developing sleep disorders. We address factors such as nutrition, exercise, stress management, and sleep environment. […] We offer a range of resources to support better sleep health, including informational materials, checklists, and interactive tools. These resources are designed to help you understand your sleep patterns, identify potential issues, and take proactive steps towards better sleep. […] We work closely with healthcare providers, schools, and community organizations to deliver our programs, fostering a collaborative approach to improving sleep health in our communities.

• #41 It Takes a Village: Multidisciplinary Approach to Screening and Prevention of Pediatric Sleep Issues

  https://www.mdpi.com/2076-3271/6/3/77

  Childcare professionals and school personnel such as teachers, nurses, social workers, and school psychologists can play an essential role in identifying daytime sleepiness and participating in intervention and monitoring of the impact of sleep issues on academic performance, emotional regulation, and daytime behavior. […] Schools can also implement system-wide changes to help decrease sleep problems among children and adolescents. […] A multidisciplinary approach to screening and prevention can help with early identification of and intervention for sleep problems. […] Consequently, implications of poor sleep such as daytime sleepiness, academic difficulties, poor social-emotional regulation, and behavior difficulties can be mitigated. […] At this time, there is limited empirical evidence supporting a multidisciplinary approach for the assessment and treatment of sleep problems.

• #42 Sleep Health | Providence

  https://www.providence.org/services/sleep-health

  Most sleep disorders can be treated effectively, but only once the condition has been thoroughly and accurately diagnosed. […] A sleep specialist may recommend an overnight sleep study for further evaluation. If your sleep study confirms a sleep disorder, our experienced staff will tailor a treatment plan just for you. […] Following the sleep study, a sleep specialist interprets the recording. The findings are integrated with your sleep history to determine a diagnosis and make the appropriate treatment recommendations. […] In addition to numerous devices, there are different surgeries that treat sleep apnea. Each has its own pros and cons. After talking with you and evaluating your airway using special diagnostic methods, your surgeon will recommend the most appropriate treatment for you. […] At Providence, you’ll have access to a vast network of dedicated and compassionate providers who offer personalized care by focusing on treatment, prevention and health education.

• #43 Can Sleep Disturbances Cause Increased Stroke Risk?

  https://www.baystatehealth.org/articles/sleep-and-stroke-risk

  Not getting enough sleep? Feeling tired and devoid of energy as a result? […] Dr. Johnson said when patients see her for possible sleep disorders, she explains to them that the dangers of not getting enough sleep or poor-quality sleep can lead to not only stroke, but many chronic health problems such as high blood pressure, diabetes, heart disease, kidney disease, obesity, and depression. […] Dr. Johnson noted that adults who sleep less than seven hours per night are more likely to have a stroke, and the risk increases as average sleep time shortens. Making sure to prioritize sleep and allow enough time to get the right amount of sleep before you need to get up in the morning is important. […] Dr. Johnson noted the importance of sleep health was endorsed by the American Heart Association who in 2022 added sleep health as one of Lifes Essential 8 to prevent stroke and heart disease along with nutrition, exercise, smoking cessation, blood pressure, cholesterol and glucose control and weight loss. Because poor sleep affects all these other pillars of health, sleep is really the bed-rock of health.

• #44 Sleep Prevention and Heart Disease: Everything You Need to Know – UChicago Medicine

  https://www.uchicagomedicine.org/forefront/heart-and-vascular-articles/2024/january/how-sleep-deprivation-and-sleep-apnea-impact-heart-health

  In todays fast-paced world, we often sacrifice sleep in the name of productivity. […] Unfortunately, losing sleep can have significant consequences on the heart. […] It’s important to address sleep deprivation before it impacts your life. […] Chronic sleep deprivation directly affects how your cardiovascular system functions and can lead to heart problems. […] The lack of sleep increases heart disease risks by forcing our bodies to rely on the sympathetic nervous system, also known as the fight or flight’ nervous system. […] Sleep disorders, especially untreated sleep apnea, can activate cardiac arrhythmias and elevate blood pressure, as well as lead to weight gain. […] Most Americans need to overhaul their sleep hygiene to ensure they are taking care of their bodies. […] Sleep hygiene is a set of practices and habits that promote good sleep quality and overall health. […] The first step is setting, and sticking to, a regular sleep schedule. […] Other recommendations for better sleep hygiene include creating a comfortable sleep environment that is dark, cool and quiet.

• #45 Sleep disorders and obesity: A vicious cycle | Diet and Nutrition | Prevention | UT Southwestern Medical Center

  https://utswmed.org/medblog/obesity-sleep-disorders/

  Sleeping troubles and obesity are linked, so correcting conditions such as sleep apnea could be an important step toward weight loss. […] The implications of chronic obesity are also well-documented, as the condition has been associated in many studies with an increased risk of disorders such as Type 2 diabetes, high blood pressure, nonalcoholic fatty liver disease, and depression. […] So, because sleep disorders and obesity are so common, where do we start in helping patients improve their health? […] But the key to long-term health is to help the patient understand what caused their sleep disturbance and weight management concerns in the first place and to equip them with information to reduce hormonal, chemical, and cardiovascular risks associated with these dual epidemics. […] This is a lot to handle on your own. Seeking help from a specialist with training in sleep medicine or obesity care is a good first step toward breaking the cycle. […] Restoring restful sleep can improve your mental and physical health, particularly when it comes to weight management. If you are struggling with sleep disturbances, obesity, or both, talk with your doctor. Working together, we can make a difference in your health and sleep patterns.

• #46 Getting more sleep can help improve weight wellness | Men’s Health | Prevention | Women’s Health | UT Southwestern Medical Center

  https://utswmed.org/medblog/sleep-obesity-treatment/

  Chronic sleep problems can increase the risk of obesity, and obesity can disrupt healthy sleep its a vicious cycle that has the potential to damage the heart and vascular system. […] In most cases, getting better sleep starts with diagnosing the specific disorder that keeps you up at night whether its sleep apnea, insomnia, stress, or excessive snoring. Once we have that information, we can help you form healthy sleep habits and use proven weight management techniques to start you on the path toward achieving your health goals. […] Many patients will benefit from making a few behavioral changes to improve sleep hygiene the long-term habits that lead to consistently adequate sleep. Recommendations could include: An anchor wake-up time (waking at the same time on work days and weekends) to be able to fall asleep at a consistent time at night, Avoid caffeinated and alcoholic drinks in the evening, Avoid smoking cigarettes or nicotine products within 4 to 6 hours of bedtime, Maintain a consistent sleep schedule and environment, Avoid spending excessive time in bed while awake, Reduce the use of devices around bedtime, Talk with a therapist or counselor about anxiety or depression.

• #47 Getting more sleep can help improve weight wellness | Men’s Health | Prevention | Women’s Health | UT Southwestern Medical Center

  https://utswmed.org/medblog/sleep-obesity-treatment/

  If these steps alone arent enough or if you have sleep apnea, several treatments are available. Our patients have access to the most advanced sleep medicine and obesity care. […] Because obesity can cause or exacerbate sleep disorders, weight management plays a major role in your treatment plan. […] Its not uncommon for patients to say, Ill try to lose some weight first, then Ill try a CPAP. Or they will go on the CPAP without making the changes needed to manage their weight. Because sleep and weight are so closely linked, we recommend managing both to truly improve our health.

• #48 The Potential Role of Sleep in Obesity Prevention and Management A Workshop | National Academies

  https://www.nationalacademies.org/our-work/the-potential-role-of-sleep-in-obesity-prevention-and-management-a-workshop

  The Roundtable hosted a virtual workshop (webinar) that examined the potential relationship between sleep and obesity. The webinar featured individual invited speakers and presentations that explored the current understanding of sleep physiology and sleep disorders, existing experimental and epidemiological evidence about sleep and obesity risk, and the current recommendations for sleep as they relate to the prevention and management of obesity in children and adults. […] An ad hoc committee will plan and conduct a two-hour virtual public workshop (webinar) that will examine the potential relationship between sleep and obesity. The webinar will feature individual invited speakers and presentations that will explore the current understanding of sleep physiology and sleep disorders, existing experimental and epidemiological evidence about sleep and obesity risk, and the current recommendations for sleep as they relate to the prevention and management of obesity in children and adults.

• #49 For Dementia Prevention, Sleep Quality in Midlife Matters More | UC San Francisco

  https://www.ucsf.edu/news/2023/12/426901/dementia-prevention-sleep-quality-midlife-matters-more

  A new study, led by UC San Francisco, reveals that quality of sleep, not quantity, may play a part in the development of dementia decades before symptoms start. […] Given the long, symptom-free window of Alzheimers disease and the high prevalence of sleep problems, the understanding of midlife sleep disturbances has significant public health implications. […] However, recent studies show that up to 40% of cases may be prevented or delayed by making health changes, including practicing good sleep hygiene. […] Future research is needed to study the link between sleep disturbances and cognition at different stages of life and to identify whether there are critical life periods when sleep is more strongly associated with cognition, added Yaffe, who is a member of the first team of experts to determine that 30% of dementia risk is preventable. This might open up new opportunities for the prevention of Alzheimers in late life.

• #50 Sleep and the risk of dementia | Alzheimer’s Society

  https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/possible-risks-of-dementia/sleep

  Good quality sleep is linked to good health, including how well the brain works. According to the NHS, adults usually need around seven to nine hours of sleep. However, some people need more sleep than others. Different factors such age and health play a role in how much sleep we need. […] Many treatments that may improve the quality of sleep involve lifestyle changes. Some of these include: regular sleep regimes, regular eating schedules and diets, taking physical exercise, ensuring exposure to bright light in the morning. […] More research is needed to indicate whether these activities have effects on the risk of dementia or disease progression. […] It is thought that the amyloid protein, that builds up in Alzheimer’s disease, may disrupt the sleep-wake cycle. […] This has led to the suggestion that improving sleep quality may have the potential to delay the progression of Alzheimer’s disease.

• #51 Sleep and the risk of dementia | Alzheimer’s Society

  https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/possible-risks-of-dementia/sleep

  A machine called continuous positive airway pressure (CPAP) has been shown by several studies to reduce the consequences of sleep apnoea. Before this treatment can be used, research is needed to indicate with more detail how to use it. For example, how long the treatment should last and what lifestyle changes can be made to help.

• #52 Sleep Disturbances and Falls: A Guide to Prevention

  https://www.safely-you.com/blog/sleep-disturbances-and-falls-understanding-the-link-and-reducing-nighttime-risk/

  Sleep disturbances are a major driver of move-ins to senior living communities. […] Let’s explore the relationship between dementia, sleep disturbances, and falls—and learn some proven prevention methods. […] Given the diverse set of possible causes, it is critical to identify treatment strategies on an individual basis, catering each care plan to meet the specific needs of the resident. […] In order to address the very real risk of nighttime incidents, it is critical to be aware of the link between sleep quality and falls—and take extra precautions at night to protect residents during vulnerable hours. […] Using a multi-pronged approach addresses the various causes of sleep disturbances and reduces fall risk. […] The best way to ensure residents are safe through the night is to employ robust technology that can not only detect when a fall occurs, but also provide video and insights to help your community uncover patterns in global and individual resident behavior.

• #53 Sleep Disturbances and Falls: A Guide to Prevention

  https://www.safely-you.com/blog/sleep-disturbances-and-falls-understanding-the-link-and-reducing-nighttime-risk/

  Understanding and proactively addressing residents’ physical needs can prevent many sleep disturbances and potential for nighttime falls. […] Creating an environment conducive to quality sleep is important for anyone, but this is especially critical for residents with dementia and sleep dysfunction. […] Not all sleep disruption occurs as a result of habits and environment. […] Sleep disturbances are all too common among individuals with dementia, but with the right technology, building a strategy to improve resident sleep quality and mitigate nighttime fall risk can result in: Improved resident health outcomes, Fewer injuries and hospitalizations, Greater peace of mind for families, Better informed clinical decisions, Improved retention of staff and residents.

• #54 Sleep Disorder Treatments – Sleep Disorder Treatments | NHLBI, NIH

  https://www.nhlbi.nih.gov/health/sleep-disorder-treatments

  Talk to your healthcare provider about over-the-counter and prescription medicines that may be disrupting your sleep (for example, some cold and allergy medicines). […] CBT-I is a 6- to 8-week treatment plan to help you learn how to fall asleep faster and stay asleep longer. This is usually recommended as the first treatment option for long-term insomnia and can be very effective. […] If you are having trouble falling asleep or staying asleep, and improving your sleep habits and other therapies have not helped, your healthcare provider may talk to you about medicines to help you sleep. Many of these medicines have side effects and should not be taken long term. […] In some cases, healthcare providers may prescribe medicines that are commonly used for other health conditions but are not approved by the U.S. Food and Drug Administration (FDA) to treat insomnia. […] Tell your healthcare provider about any OTC products that you are taking. […] Talk to your healthcare provider before using dietary supplements. […] For the treatment of sleep apnea, if a CPAP or other oral devices do not work, you may need surgery.

• #55 Pediatric Sleep Disorders Treatment & Management: Approach Considerations, Cognitive-Behavioral Therapy, Pharmacologic Therapy

  https://emedicine.medscape.com/article/916611-treatment

  Anticipatory guidance at well child appointments by primary care providers is the most important preventative measure against developing common sleep disorders. Good sleep habits are correlated with better behavioral health outcomes. […] To enable clinicians with a busy practice, sleep specialists recommend using the mnemonic ABCs of SLEEPING. […] Regular follow-up is essential to monitor appropriate use of equipment for obstructive sleep apnea, adherence to medications, and for worsening of symptoms or related complications. Cognitive behavioral therapy „refresher” sessions every 3 months to yearly will also help maintain good sleep hygiene strategies.

• #56 Sleep Health Workgroup – Healthy People 2030 | odphp.health.gov

  https://odphp.health.gov/healthypeople/about/workgroups/sleep-health-workgroup

  Sleep deficiency is epidemic among people with chronic diseases and low socioeconomic status (SES) populations. Chronic sleep deprivation and irregular sleep schedules are linked to many negative health outcomes including risk of obesity, diabetes, high blood pressure, heart disease, dementia, cancer, and death. Poor sleep also lowers quality of life and poses a substantial threat to individual health, safety, and performance. […] Core objectives selected by the SH Workgroup aim to improve sleep in adolescents and adults, increase the proportion of people with symptoms of obstructive sleep apnea (OSA) that seek treatment, and decrease the number of accidents due to drowsy driving. Increasing public awareness of how sleep deficiency compromises health, relationships, and careers will be key to reducing sleep-related risks in communities and workplaces. Promoting self-management skills and medical management of sleep disorders will improve public health, safety, and productivity in every community.

• #57 Sleep Health Workgroup – Healthy People 2030 | odphp.health.gov

  https://odphp.health.gov/healthypeople/about/workgroups/sleep-health-workgroup

  Everyone can benefit from a regular sleep schedule allowing for 7 to 8 hours in a safe sleep environment and from strategies to manage and prevent sleep disorders. […] Self-management approaches and policies that promote awareness of the role of sleep in fundamental societal outcomes present new opportunities to advance public health.

• #58 Evidence-Based Detection, Prevention, and Behavioral Intervention for Sleep Disorders in Integrated Care | SpringerLink

  https://link.springer.com/chapter/10.1007/978-3-030-83469-2_17

  Sleep disorders commonly present in integrated primary care clinics and have well-established negative effects on behavioral and physical health. […] Several sleep disorders can be managed primarily by behavioral health providers, including insomnia, circadian rhythm disorders, and nightmare disorder. […] We also highlight ongoing challenges and directions for future research to improve widespread implementation of evidence-based strategies to prevent sleep disorders.

• #59 Does Sleep Affect Cancer Risk? | American Cancer Society

  https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/sleep.html

  The answer is not yet known. Researchers continue to study how sleep might affect cancer risk. Some studies suggest that the risk of cancer may increase when there are chronic sleep problems. This means the body’s sleep cycle is disrupted, and the disruptions continue for long periods of time. […] One theory is that chronic sleep problems may affect how well our immune system works. Quality sleep is known to strengthen the immune system, and a chronic lack of quality sleep can weaken it. When weakened, the immune system is less likely to catch and prevent abnormal cell growth. Abnormal cell growth increases the risk for cancer. […] Studies on sleep and cancer risk have unclear results, but here are a few key findings. […] Some studies show mixed results on short sleep (4-5 hours) and long sleep (more than 9 hours) as an increased risk for cancer. Scientists leading these studies believe that short sleep doesn’t allow the body time to restore and rest and this might increase the chance of abnormal cell growth that could lead to cancer. More research is needed, but a couple of these studies suggest:

• #60 Sleep | Cancer Trends Progress Report

  https://progressreport.cancer.gov/prevention/sleep

  Sleep health including sleep duration, efficiency, and quality, as well as sleep timing and regularity is important to overall health. Poor sleep may directly affect mortality risk and influence risk for cancer and other non-communicable diseases through its impact on immune function, stress response and inflammation, DNA repair, and metabolic and hormonal activity. […] Other aspects of poor sleep health, including poor sleep quality and irregular sleep timing due to shift work, have also been linked to increased risk of cancer, highlighting the need for future research in these areas. […] Additionally, poor sleep health is associated with poorer treatment efficacy, adverse physical and mental health outcomes, and increased mortality in cancer survivors. […] The recommendations stratified by age are 7 or more hours/night for adults 18-60 years, 7-9 hours for adults 31-64 years, and 78 hours for adults 65 years and older. […] Increase the proportion of adults who get sufficient sleep to 68.6 percent.

• #61 Sleep – Healthy People 2030 | odphp.health.gov

  https://odphp.health.gov/healthypeople/objectives-and-data/browse-objectives/sleep

  About 1 in 3 adults and even more adolescents dont get enough sleep, which can affect their health and well-being. Healthy People 2030 focuses on helping people get enough sleep, treating sleep disorders, and decreasing drowsy driving. […] Improving sleep habits and sleep environments can help people stay healthy and safe. […] Sleep disorders like sleep apnea also negatively affect peoples health and safety, and many adults who have a sleep disorder dont get the treatment they need. Raising awareness about sleep disorders can help people recognize symptoms and get the help they need. […] Increase the proportion of adults with sleep apnea symptoms who get evaluated by a health care provider SH02 Little or no detectable change.

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