Sleep hygiene

Sleep hygiene encompasses practices that promote better sleep quality and overall well-being, positively influencing mood, cognitive function, and the immune system. Poor sleep or sleep deprivation can trigger pain and exacerbate mental health issues. 

Individuals with spinal cord injuries often encounter sleep challenges that disrupt their sleep-wake cycles, making it difficult to achieve and maintain restful sleep. Common contributing factors include: 

• Pain: persistent pain can make it hard to find a comfortable sleeping position. 
• Spasticity: muscle spasms can interfere with restful sleep. 
• Changes in mobility: limited mobility may hinder the ability to reposition comfortably during the night. 

To improve sleep quality, it’s important to address these challenges through appropriate medical interventions and lifestyle changes, alongside promoting good sleep hygiene practices. These strategies can help people with spinal cord injury achieve better sleep and enhance their overall quality of life. 

Specific spinal cord injury considerations to assist with frequently advised sleep hygiene techniques: 

To promote better sleep hygiene for people with spinal cord injuries, consider the following strategies:  

• Avoid napping: encourage stimulation to prevent daytime napping, address any concurrent sleep disorders, and review medications that may cause drowsiness during the day. 
• Maintain routines: help individuals stick to their daily routines, even if they didn’t sleep well the night before. Consistency can support better sleep patterns. 
• Room temperature: consider environmental control units for those unable to manage hand controllers. For individuals with temperature dysregulation, options like air conditioning, sun-shades, blackout curtains, and proper ventilation can help regulate room temperature. 
• Regular sleep schedule: encourage consistent bedtime and wake-up times, coordinating care support to align with these routines. 
• Limit screen time: advise ceasing screen use at least an hour before bedtime. Provide options for self-managing screen access, such as bed mounts for devices. 
• Bed as a sleep space: minimise activities on the bed, like eating meals or spending excessive time in the wheelchair, to reinforce the association of the bed with sleep. 
• Quiet environment: in hospital settings, ensure a calm environment. Encourage the use of eye masks and earplugs to block out noise and light. 

Implementing these practices can help enhance sleep quality and overall well-being for people with spinal cord injury.