Nonpharmacological Sleep Aids

Nonpharmacological sleep aids are lifestyle modifications and behavioural strategies that act as natural sleep aids. They focus on creating healthy sleep environments, establishing consistent routines, managing environmental disruptors, and utilising mind-body techniques.

Restorative sleep is critical for overall health and wellbeing. Sleep delays and interruptions can lead to a cascade of negative effects, including sluggishness, low attention span, decreased sociability, depressed mood, decreased deep sleep, reduced daytime caloric burn, increased hunger and decreased feelings of fullness, insulin resistance, and decreased performance.

It is recommended that adults strive for 7 or more hours of sleep per night for optimal health.

Sleep Disrupters to Avoid

• Too much food or drink close to sleep time
• Blue light from phone/computer/television screen
• Caffeine and alcohol use
• Stress/anxiety/worry
• Certain noises/sounds
• Temperature (too hot or too cold)
• Lack of daytime sunlight exposure
• Medications and medical conditions
• Bed partner and/or pets

Tips for Better Sleep (Nonpharmacological Sleep Aids)

• Increase daytime exposure to sunlight
• Use bed for sleep only
• Establish regular sleep schedule (same sleep and wake times)
• Minimize/eliminate bedroom noise and lights
• Move at least every hour during the day
• Eliminate nighttime caffeine and limit daytime caffeine
• Avoid alcohol within 3 hours of bedtime
• Avoid high-sodium foods close to bedtime
• Eliminate/limit after-dinner and late-night snacking
• Maintain a healthy BMI
• Stay hydrated during the day
• Use Cognitive Behavioral Therapy for treatment of insomnia (CBTi)
• Increase exercise to 150 minutes of moderate intensity per week
• Include more whole food plant-based dietary choices

Sleep Management Goals

It is encouraged to set SMART (Specific, Measurable, Achievable, Realistic, Time-bound) goals to improve sleep health. An example provided is: "I will begin a new bedtime routine of shutting off the television and instead, reading a book for at least 30 minutes before bed, four nights this week." This emphasizes creating a relaxing pre-sleep routine.

Connection to Other Pillars

The other pillars of lifestyle medicine indirectly support restorative sleep:

• Whole Food, Plant-Based Nutrition: A healthy diet can improve overall bodily function, potentially leading to better sleep.
• Physical Activity: Regular exercise is well-known to improve sleep quality.
• Stress Management: Effectively managing stress is crucial for sleep.
• Avoidance of Risky Substances: Limiting caffeine and alcohol aligns with avoiding risky substances.
• Social Connection: Positive social connections can reduce stress and improve overall mental well-being, contributing to better sleep.

Nonpharmacological Sleep Aids in Occupational Therapy

Occupational therapy practitioners are well-positioned to address sleep disturbances due to their holistic understanding of human occupations and their impact on daily life. Sleep interventions in occupational therapy include:

• Relaxation training
• Sleep hygiene
• Cognitive-behavioral interventions
• Cognitive Behavioral Therapy for Insomnia (CBT-I)

Nonpharmacological Sleep Aids in Alzheimer's Disease Prevention

Restorative sleep is a critical component of lifestyle intervention for Alzheimer's Disease (AD) prevention. Nonpharmacological strategies include:

• Establishing a consistent sleep schedule
• Optimizing the sleep environment by minimizing noise and blue light exposure
• Employing behavioral therapies like CBT

In summary, nonpharmacological sleep aids are a holistic approach to improving sleep quality and duration, contributing to overall health and wellbeing. They involve lifestyle modifications, behavioral strategies, and mind-body techniques to create a healthy sleep environment and establish consistent routines.