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One study showed that using sandalwood essential oil significantly reduced wake after sleep onset (WASO), which indicates better sleep continuity. Lavender essential oil, when combined with sleep hygiene practices, improved overall quality of life and sleep patterns in postmenopausal women suffering from insomnia. Lastly, a fragrance diffuser used before bed improved both objective and perceived sleep quality, indicating that diffused fragrances can positively affect sleep without underlying sleep conditions
Hot-water bathing before bedtime decreases sleep onset latency and increases proximal-distal temperature gradient in older adults. Such baths have generalized efficacy in depressed patients, which may also improve sleep quality as a result. Long term bathing creates a bigger drop in sublingual temperature and decreases sleep onset time.
Bedtime audio, streaming natural and soothing sounds like ocean waves or rain forests, has been effectively used for sleep induction and aural therapy. Furthermore, studies from Philips Research have demonstrated that sound masking devices, which play continuous, neutral nature sounds, significantly reduce sleep onset latency by masking disturbing noises.
Adherence to CPAP therapy is crucial, as it has been linked to improvements in quality of life, mental health, and daily functioning. For example, a study conducted during the COVID-19 pandemic found that CPAP compliance among Thai patients with OSA led to better daily activity levels and quality of life. Research shows that patients who perceive better sleep quality during their initial CPAP titration study are more likely to adhere to CPAP therapy both in the short and long term.
Blue light which is emitted by the sun, screens, and household lights, suppresses melatonin, the main sleep hormone. While it helps keep us awake during daylight hours, exposure to blue light before bed can lead to difficulty falling asleep, reduced sleep quality, and daytime sleepiness.
Exercise before bed can have varying effects on sleep quality depending on factors such as age, intensity, and type of exercise. Recent research suggests that age moderates the relationship between pre-sleep exercise and sleep outcomes, with younger individuals showing resilience to any potential negative effects, while older adults may experience increased sleep disturbances and daytime sleepiness. However, light exercises before bed can be beneficial, particularly for the elderly with chronic low back pain, significantly improving sleep quality parameters and reducing pain and disability.
Sleep hypnosis is a promising area of research. Some publications show sleep improvements with sleep hypnosis, relatively few show mixed results, and some show no significant effect. Still, the majority shows some benefits, as well as very low risk of side effects. In school-age children hypnosis was effective in decreasing sleep onset latency, sleep awakenings, as well as some other symptoms. The tolerability was good and so was the efficiency
A brief 10-minute mindfulness meditation administered online over two weeks found significant improvements in sleep quality, reduced anxiety, and perceived stress among participants with mild anxiety and insomnia symptoms. Another study focused on older adults, demonstrating that deep breathing and body scan meditation combined with music significantly improved sleep quality and overall quality of life. Lastly, a pilot study comparing morning vs. evening mindfulness meditation found that both timings improved psychological well-being, with evening meditation potentially offering specific sleep benefits
Research has shown that reading a book in bed leads to improved sleep quality compared to not reading a book. For middle-aged and elderly appropriate quantity of reading was related with long sleep duration. A bedtime routine, including reading, promotes healthy sleep, broad development, and well being in young children.
Citations to be added at a later date
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