Urbanová Lucie, Sebalo Vňuková Martina, Anders Martin, Ptáček Radek, Bušková Jitka
Department of Psychiatry, First Faculty of Medicine, Charles University and General University Hospital in Prague, Prague, Czech Republic.
Department of Sleep Medicine, National Institute of Mental Health, Klecany, Czech Republic.
Prague Med Rep. 2023;124(4):329-343. doi: 10.14712/23362936.2023.26.
Sleep hygiene is essential for the prevention of somatic and mental disorders, including the prevention of sleep disorders. However, it does not typically address individual differences. The aim of this review is threefold: first, to outline the empirical evidence for particular components of sleep hygiene rules; second, to indicate the importance of individualized sleep hygiene application with regard to the varying degree of validity of sleep hygiene rules in the population; third, to highlight a new field of sleep hygiene, namely light hygiene. PubMed and Google Scholar were used to identify studies that were published between 2007 and 2022. A search was conducted for studies related to sleeping rules topics: sleep regularity, regular exercise, alcohol, caffeine, napping, relaxation and meditation, food intake and light exposure. In applying these sleep hygiene principles, it is essential to pay attention to individual variables such as age, genetic predisposition, health status, and substance (caffeine, alcohol) possible dependence.
睡眠卫生对于预防躯体和精神障碍至关重要，包括预防睡眠障碍。然而，它通常并未考虑个体差异。本综述的目的有三个：第一，概述睡眠卫生规则特定组成部分的实证证据；第二，指出鉴于睡眠卫生规则在人群中的有效性程度各异，个性化应用睡眠卫生的重要性；第三，强调睡眠卫生的一个新领域，即光照卫生。使用PubMed和谷歌学术来识别2007年至2022年期间发表的研究。对与睡眠规则主题相关的研究进行了检索：睡眠规律性、定期锻炼、酒精、咖啡因、小睡、放松与冥想、食物摄入和光照暴露。在应用这些睡眠卫生原则时，必须关注个体变量，如年龄、遗传易感性、健康状况以及物质（咖啡因、酒精）可能的依赖性。
