Cited by 733Sleep and related disordersObstructive Sleep Apnea ResearchAnxiety, Depression, Psychometrics, Treatment, Cognitive Processes

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Use of sleep hygiene in the treatment of insomnia

Stepanski, Edward J, Wyatt, James K·2003·Sleep Medicine Reviews

DOI 10.1053/smrv.2001.0246

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Abstract

Sleep hygiene (SH) refers to a list of behaviors, environmental conditions, and other sleep-related factors that can be adjusted as a stand-alone treatment or component of multimodal treatment for patients with insomnia. This paper presents a review of SH, how this concept has been applied and often modified over the past 24 years, and how it relates to the modern sleep disorder nosology, particularly Inadequate Sleep Hygiene. Although a recognized and commonly utilized treatment option, there is no absolute consensus about which steps must be included to constitute SH treatment, and there is much overlap between SH and other cognitive-behavioral treatments for insomnia such as Stimulus Control Procedures and Sleep Restriction Therapy. The literature on the effects of manipulations of individual components of SH under experimental conditions (e.g. effects of presleep alcohol or caffeine intake) in normal sleepers show mixed results. Empirical data demonstrating the role of poor SH as a contributor to insomnia, or showing that good SH improves sleep in patients with insomnia, is not available. Instead of evaluating the impact of a comprehensive list of SH recommendations, a focus on guidelines for use of individual rules is needed.

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“…given by doctors in the treatment of sleep problems, but such advice, as a solo intervention, is not considered effective for chronic insomnia [1,9,21]. current european guidelines therefore conclude that sleep hygiene is not evidence-based treatment [1]. in our study, there were some positive…”
Human Immunodeficiency Virus/AIDS
Phillips, K. D., Harris, R. F., & Haddad, L. M. (2019) · Elsevier eBooks · doi:10.1016/b978-0-12-813014-8.00013-5 · Cited by 3
Chronic insomnia: A review
Chaudhury, S., Singh, R., Kumari, D., Diwan, C., Mujawar, S., & Saldanha, D. (2019) · Medical Journal of Dr D Y Patil Vidyapeeth · doi:10.4103/mjdrdypu.mjdrdypu_76_19 · Cited by 3
The Value of Sleep for Optimizing Health
Tucker, M. A. (2020) · Springer eBooks · doi:10.1007/978-3-030-30892-6_14 · Cited by 3
Prevalence and Predictors of Restless Leg Syndrome in Adolescents and Young Adults of Bengaluru City, India: A Cross-Sectional Study
Bellur, S. S., Thota, S. S., Raj, J. P., Kallarakal, T. K., & Nadig, R. (2022) · Neuroepidemiology · doi:10.1159/000525336 · Cited by 3
Insomnia Symptoms and Environmental Disruptors: A Preliminary Evaluation of Veterans in a Subacute Rehabilitation
Boyle, J. T., Boeve, A. R., Moye, J. A., Driver, J. A., Ruopp, M. D., & O’Malley, K. A. (2024) · Clinical Gerontologist · doi:10.1080/07317115.2024.2313494 · Cited by 3
“An optimal environment is critical to good sleep (i.e., quiet, dark, comfortable sleeping arrangements at a temperature comfortable to the individual) (Stepanski & Wyatt, 2003).”
Background
Examining the cardiovascular symptoms in adults living with chronic insomnia
Fredericks, S., Sidani, S., Miranda, J., & Fox, M. T. (2016) · British Journal of Cardiac Nursing · doi:10.12968/bjca.2016.11.9.430 · Cited by 3
A brief behavioral treatment for unresolved insomnia in adolescents: a single-case multiple baseline pilot study, evaluating self-reported outcomes of efficacy, safety, and acceptability
Quartly-Scott, G. I., Miller, C. B., & Hawes, D. J. (2020) · Journal of Clinical Sleep Medicine · doi:10.5664/jcsm.8132 · Cited by 5
Recent changes in the concept of treatment of insomnia
Kim, L. (2015) · Journal of Korean Medical Association · doi:10.5124/jkma.2015.58.4.321 · Cited by 3
“수면 위생은 수면의 양과 질의 호전을 돕는 일련 의 행동을 일컫는다[33].”
Role of Healthy Sleep Practices: Alcohol/Caffeine/Exercise/Scheduling
Friedman, L., Zeitzer, J. M., & Mumenthaler, M. S. (2010) · Medical psychiatry · doi:10.3109/9781420080803.023 · Cited by 3
Barriers to nonpharmacologic treatments for stress, anxiety, and insomnia
Anthierens, S., Pasteels, I., Habraken, H., Steinberg, P., Declercq, T., & Christiaens, T. (2010) · Canadian Family Physician · Cited by 3
Insomnia in Older Adults
Cherukuri, C. M., Kaplish, N., Malepati, D. C., Khawaja, I. S., Bhatia, S. K., & Bhatia, S. C. (2018) · Psychiatric Annals · doi:10.3928/00485713-20180514-01 · Cited by 3
Non-pharmacologic management of sleep disturbance in Alzheimer’s disease
David, R., Zeitzer, J. M., Friedman, L., Noda, A. M., O'Hara, R. M., Robert, P. H., & Yesavage, J. A. (2010) · The journal of nutrition health & aging · doi:10.1007/s12603-009-0241-4 · Cited by 3
Sleep and Healthy Aging
Trieu, E., & Alessi, C. (2019) · Springer eBooks · doi:10.1007/978-3-030-06200-2_23 · Cited by 3
The Relationship Between Self-Compassion, Sleep Quality, and Perceived Stress Among Undergraduate and Graduate Students
Unger, M. (2016) · Digital Commons - PCOM (Philadelphia College of Osteopathic Medicine) · Cited by 3
Poor sleep hygiene practice and associated factors among adults with epilepsy attending follow up care at Mettu Karl comprehensive specialized hospitals in Illu Ababora Zone and general hospital in Buno Bedele zone, Southwest Ethiopia’
Segon, T., Melkam, M., Tinsae, T., Nakie, G., Wondie, T., Seid, E., & Zewude, G. T. (2024) · Sleep Science and Practice · doi:10.1186/s41606-024-00110-x · Cited by 2
Unveiling the Hierarchical Network of Sleep Quality Determinants: Linking Behavioral, Environmental, and Psychosocial Pathways
Hu, X., Zhan, Y., & Wang, J. (2025) · Psychology Research and Behavior Management · doi:10.2147/prbm.s553199 · Cited by 2
Dog Tired: A Cross‐Sectional Examination of the Relation Between Dog and/or Cat Ownership and Owners' Sleep
Bolstad, C. J., & Nadorff, M. R. (2025) · Journal of Sleep Research · doi:10.1111/jsr.70188 · Cited by 3
“These behaviours are also well-known to relate to better sleep (Stepanski and Wyatt 2003; Irish et al. 2015; Figueiro et al. 2017).”
Internet-delivered cognitive behavioral therapy for insomnia: The future of insomnia treatment with large language models
Lin, C., Cheng, C., Xia, Y., Wang, R., Zhang, L., Han, L., Hai, D., Dai, C., Dai, T.-E., Cao, L., et al. (2025) · Sleep Medicine: X · doi:10.1016/j.sleepx.2025.100157 · Cited by 2
“Its key components include cognitive therapy to address maladaptive sleep beliefs, sleep restriction to consolidate sleep, stimulus control to reinforce the bed – sleep association, relaxation training to reduce pre-sleep arousal, and sleep hygiene education to promote healthy routines [19 – 23].”
Menopausal Hot Flashes, Sleep and Mood Disturbances
Athappilly, G. K., & Nathan, M. (2019) · Springer eBooks · doi:10.1007/978-3-030-04245-5_22 · Cited by 2
Cognitive-Behavioral Therapy in Insomnia
Parfenova, E. V. (2020) · Russian neurological Journal · doi:10.30629/2658-7947-2019-24-6-14-20 · Cited by 2
Development of an e-Coaching Framework to Promote Sleep Hygiene Using Machine Learning
Laflor, A., Vázquez-Briseño, M., & Murillo-Muñoz, F. (2021) · International Journal of Online and Biomedical Engineering (iJOE) · doi:10.3991/ijoe.v17i03.19801 · Cited by 2
Case Report: “I got my brain back” A patient’s experience with music-induced analgesia for chronic pain
Mercadillo, R. E., & Garza‐Villarreal, E. A. (2023) · Frontiers in Psychology · doi:10.3389/fpsyg.2023.1141829 · Cited by 2
“Sleep is essential for proper endocrine and immune function, cognitive restoration, and memory consolidation (Zarcone, 2000; Stepanski and Wyatt, 2003).”
Background
İnsan Sağlığında Koruyucu Yaklaşımlar
Yücel, H., Özgöbek, H. R., Toptaner, N. E., Kolcu, M., Korkmaz, N., Ünveren, Y., Aracı, A., Uzlaşır, S., Sari, M. E., KILINÇ, H. E., et al. (2022) · Akademisyen Kitabevi eBooks · doi:10.37609/akya.944 · Cited by 3
The misprescribing of Z-drugs for insomnia
O’Regan, D. (2019) · Advances in Clinical Neuroscience & Rehabilitation · doi:10.47795/kref7794 · Cited by 2
The Effective Assessment and Management of Sleep Disturbances in Community-Dwelling and Institutionalized Older Adults
Vitiello, M. V. (2012) · International series on intelligent systems, control and automation: science and engineering · doi:10.1007/978-94-007-5470-6_13 · Cited by 2
Polysomnographie, chronobiologie et approche cognitive dans le traitement de la dépression majeure.
Forest, G., Roussy, F., & Koninck, J. D. (2005) · Canadian Psychology/Psychologie canadienne · doi:10.1037/h0087017 · Cited by 2
Can sleep habits predict driver behaviour?
MCKENNA, F. P. (2013) · European Review of Applied Psychology · doi:10.1016/j.erap.2013.07.007 · Cited by 2
Sensitivity to coffee and subjective health
Snel, J., Koppes, L. L. J., & Twisk, J. W. R. (2009) · UvA-DARE (University of Amsterdam) · Cited by 2
Insomnia disorder: a hard day's night
Outhoff, K. (2016) · UpSpace Institutional Repository (University of Pretoria) · Cited by 2
Psychometric Properties of the Turkish Version of Sleep Hygiene Index in Clinical and Non-clinical Samples
Özdemir, P. G., Boysan, M., Selvı, Y., Yıldırım, A., & Yılmaz, E. (2015) · European Psychiatry · doi:10.1016/s0924-9338(15)30735-5 · Cited by 2
Sleep and HIV Disease
Phillips, K., & Gunther, M. (2015) · Springer eBooks · doi:10.1007/978-1-4939-2089-1_22 · Cited by 3

Authors: Stepanski, E. J., & Wyatt, J. K.
Affiliations: Rush University Medical Center (US)
ORCID: Stepanski, Edward J
Wyatt, James K
Venue: Sleep Medicine Reviews
Publisher: Elsevier BV
Published: 2003-06
Volume: 7
Issue: 3
Pages: 215-225
ISSN: 1087-0792 (ISSN-L)
DOI: 10.1053/smrv.2001.0246
OpenAlex: W2129344959
Cited by: 733
References: 50
Citations by year: 2026: 18 · 2025: 34 · 2024: 26 · 2023: 56 · 2022: 46 · 2021: 46 · 2020: 58 · 2019: 46 · 2018: 36 · 2017: 42 · 2016: 38 · 2015: 40 · 2014: 47 · 2013: 28 · 2012: 24
FWCI: 2.15
Type: journal article
Language: en
Open access: closed
Licence: www.elsevier.com/tdm/userlicense/1.0/ (tdm)
Locations: Sleep Medicine Reviews (publishedVersion)
PubMed (publishedVersion)
Topics: Social Sciences › Psychology › Experimental and Cognitive Psychology › Sleep and related disorders
Health Sciences › Medicine › Physiology (medical) › Obstructive Sleep Apnea Research
Social Sciences › Psychology › Experimental and Cognitive Psychology › Anxiety, Depression, Psychometrics, Treatment, Cognitive Processes
Keywords: sleep hygiene, insomnia treatment, cognitive behavioral therapy for insomnia, stimulus control, sleep restriction therapy, caffeine consumption
MeSH terms: Ethanol, Central Nervous System Stimulants, Body Temperature, Caffeine, Environment, Humans, Sleep Initiation and Maintenance Disorders, Noise, Television, Wakefulness, Exercise, Cognitive Behavioral Therapy

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