Sleep Health
Abstract
:1. Sleep for Brain, Mental, Body, Occupational, and Social Health
1.1. Sleep for Learning, Memory, and Cognitive Function
1.2. Sleep for Synaptic Homeostasis
1.3. Sleep for Waste Clearance of the Brain
1.4. Sleep for Mental and Social Health
1.5. Sleep for Endocrine Functions and Immune Response
1.6. Sleep and Body Metabolism
1.7. Sleep for Cardiovascular Health
2. Sleep Health
2.1. Getting the Right Sleep
2.2. Defining Sleep Health
2.3. Multidimensional Factors of Sleep Health Based on Empirical Findings
2.3.1. Duration
2.3.2. Efficiency
2.3.3. Regularity and Circadian Rhythm Entrainment
2.3.4. Timing
2.3.5. Alertness/Daytime Sleepiness
2.3.6. Satisfaction/Perceived Sleep Quality
2.3.7. Good Breathing
2.3.8. Disordered Sleep
2.4. Evidence for the Sleep Health Concept
2.5. No Linear Combination of Dimensions
2.6. Measurement of Sleep Health
2.7. The Bernese Sleep Health Questionnaire
2.8. Recommendations to Improve Sleep Health
- Duration: Get 6–8 h of sleep daily.
- Efficiency: Restrict time in bed to the average sleep duration and leave bed during the night if awake for more than 30 min.
- Regularity: Go to bed and get up at the same time every day (±30 min) and keep a bedtime routine.
- Timing: Sleep at night according to your chronotype (early bird/night owl). Go to bed only when sleepy. Go to bed later when sleep latency is >30 min.
- Alertness: Get enough sleep at night and seek professional help to treat causes of fatigue and daytime sleepiness (e.g., sleep apnea, sleep insufficiency).
- Satisfaction: Seek professional help if you do not feel refreshed after sleep.
- Breathing: Treat snoring and sleep-related breathing disorders.
- Disordered Sleep: Seek professional help for sleep–wake disorders. Explore the triggers of parasomnias and secure the bedroom accordingly if needed.
3. Conclusions
Key Summary Points
- Sleep is as central as exercise, diet, and social interactions for brain, mental, and bodily health. Good sleep quality is related to sleep duration, sleep continuity, adequate timing, and night-by-night regularity of bedtime and wake-up times.
- Sleep–wake disorders including insomnia and sleep apnea are known to be risk factors for body, brain, and mental disorders such as depression, dementia, stroke, hypertension, obesity, diabetes, and cancer. Most sleep–wake disorders can be screened using accurate short questionnaires.
- Sleep health involves various dimensions like duration, efficiency, regularity, timing, alertness, satisfaction, sleep breathing, and disordered sleep, and can be assessed using questionnaires, sleep diaries, actigraphy, or polysomnography and other sleep–wake tests.
- Measuring and enhancing sleep health should become an important strategy for disease prevention and improving overall health.
Supplementary Materials
Author Contributions
Funding
Data Availability Statement
Acknowledgments
Conflicts of Interest
References
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Vorster, A.P.A.; van Someren, E.J.W.; Pack, A.I.; Huber, R.; Schmidt, M.H.; Bassetti, C.L.A. Sleep Health. Clin. Transl. Neurosci. 2024, 8, 8. https://doi.org/10.3390/ctn8010008
Vorster APA, van Someren EJW, Pack AI, Huber R, Schmidt MH, Bassetti CLA. Sleep Health. Clinical and Translational Neuroscience. 2024; 8(1):8. https://doi.org/10.3390/ctn8010008
Chicago/Turabian StyleVorster, Albrecht P. A., Eus J. W. van Someren, Allan I. Pack, Reto Huber, Markus H. Schmidt, and Claudio L. A. Bassetti. 2024. "Sleep Health" Clinical and Translational Neuroscience 8, no. 1: 8. https://doi.org/10.3390/ctn8010008
APA StyleVorster, A. P. A., van Someren, E. J. W., Pack, A. I., Huber, R., Schmidt, M. H., & Bassetti, C. L. A. (2024). Sleep Health. Clinical and Translational Neuroscience, 8(1), 8. https://doi.org/10.3390/ctn8010008