Primary prevention
Your Organisational Guidance
ebpracticenet urges you to prioritise the following organisational guidance:
Aanpak van slaapklachten en insomnie (slapeloosheid) bij volwassenen in de eerste lijnPublished by: Werkgroep Ontwikkeling Richtlijnen Eerste Lijn (Worel)Last published: 2018Prise en charge des problèmes de sommeil et de l’insomnie chez l’adulte en première lignePublished by: Groupe de Travail Développement de recommmandations de première ligneLast published: 2018Basic sleep hygiene involves:
avoiding stimulants, including nicotine and caffeine (as well as foods containing caffeine), for several hours before bedtime
avoiding alcohol around bedtime
avoiding blue-light-emitting digital devices (e.g., smart-phones/computers) close to bedtime
establishing a regular bedtime and rise time; avoiding excessive time in bed trying to sleep
avoiding daytime naps
accepting that sleep onset is involuntary and out of a person's control
adopting a more permissive approach to sleep by controlling and removing impediments but accepting that sleep will happen but not on demand
taking regular exercise
allowing adequate time to unwind before going to bed
ensuring that the environment is conducive to sleep - making certain that the bed and bedding are comfortable, the room is dark and quiet, and temperature and humidity are controlled; and
avoiding clock-watching during the sleep period.
Use of this content is subject to our disclaimer