Sleep Hygiene Awareness and Sleep Quality in Relation to Sleep Disorder among Adolescents in Malaysia
Abstract
Enough sleep is crucial for physical and emotional growth of kids and adolescents. It has been noted that there is a progressive decline in bedtime as kids turn into teens, despite the fact that the need for sleep among adolescents does not decrease. Teenagers need for sleep has been estimated as much as 9.2 h per day. Poor sleep has actually been noted to lead to poor diet regimen, excessive weight, stunted growth, psychological health concerns, as well as chemical abuse. Much as the need for sleep is an individual particular, approximately at least 8.3 hrs. of rest per evening is recommended for teens, to avoid excessive daytime drowsiness. High quality sleep is necessary for young professional athletes for making sure much better performance in psychomotor as well as cognitive activities, and for minimizing the chances of creating challenging factors for musculoskeletal discomfort. Detection of sleep disorders in adolescent complaining of sleeplessness is a day-to-day challenge for doctors and clients alike. The purpose of the research study was to investigate the relationship between sleep health recognition and also sleep quality in regard to rest problem amongst teens in Malaysia. The study was a literature based. The research discovered that a boost in the occurrence of difficulty in getting sleep and in too much screen time exposure and marginal increase in physical activity levels. In addition, teens exceeding 2-h everyday display time had 20% higher probabilities of reporting sleep-onset problems, while no association was discovered for physical activity. The study also discovered that a regular every night routine aids the body recognize that it is going to bed; this could consist of taking warm shower or bathroom, checking out a publication, or light stretches. Whenever feasible it is essential for the teens to try to avoid emotionally distressing conversations and activities before attempting to sleep considering that maintaining a routine sleep timetable also on weekends keeps the timing of the body's body clock and also can aid you fall asleep and wake up much more quickly. Based on the finding, the research study concluded that the daily substances that adolescents take, the medicines one takes, how long they sleep in a day and exactly how they choose to invest their nights can considerably influence their quality of sleep. Also a couple of mild adjustments can, in many cases indicate the difference between sound rest as well as a restless evening. Finishing a two-week rest diary can help one understand how their routines impact their sleep. The study suggested that teenagers must reserve no more than eight hrs. for sleep given that the suggested quantity of sleep for a healthy grownup goes to least 7 hrs.
Keywords: Sleep Hygiene, Awareness, Sleep Quality, Sleep Disorder, Adolescents
References
Alshahrani, M., & Al Turki, Y. (2019). Sleep hygiene awareness: Its relation to sleep quality among medical students in King Saud University, Riyadh, Saudi Arabia. Journal of family medicine and primary care, 8(8), 2628.
Altena, E., Baglioni, C., Espie, C. A., Ellis, J., Gavriloff, D., Holzinger, B., & Riemann, D. (2020). Dealing with sleep problems during home confinement due to the COVID‐19 outbreak: Practical recommendations from a task force of the European CBT‐I Academy. Journal of Sleep Research, e13052.
Awopeju, O. F., Adewumi, A., Adewumi, A., Adeboye, O., Adegboyega, A., Adegbenro, C., & Erhabor, G. E. (2020). Sleep Hygiene Awareness, Practice, and Sleep Quality among Nigerian University Students. In B69. SRN: DIAGNOSIS AND MONITORING OF SLEEP AND SLEEP DISORDERS (pp. A4136-A4136). American Thoracic Society.
Becker, S. P., Langberg, J. M., Eadeh, H. M., Isaacson, P. A., & Bourchtein, E. (2019). Sleep and daytime sleepiness in adolescents with and without ADHD: Differences across ratings, daily diary, and actigraphy. Journal of Child Psychology and Psychiatry, 60(9), 1021-1031.
Bener, A., Yildirim, E., Torun, P., Çatan, F., Bolat, E., Alıç, S., & Griffiths, M. D. (2019). Internet addiction, fatigue, and sleep problems among adolescent students: A large-scale study. International Journal of Mental Health and Addiction, 17(4), 959-969.
Cadet, M., Tucker, L., Allen, D. H., Lawal, E., Dickson, D., & Denis, A. M. (2019). Assessing for and managing chronic insomnia in primary care settings. The Nurse Practitioner, 44(7), 27-35.
Caviness, C. M., Anderson, B. J., & Stein, M. D. (2019). Impact of nicotine and other stimulants on sleep in young adults. Journal of addiction medicine, 13(3), 209-214.
Chen, P. C., Whitehurst, L. N., Naji, M., & Mednick, S. C. (2020). Autonomic activity during a daytime nap facilitates working memory improvement. Journal of Cognitive Neuroscience, 1-12.
Cherian, V. E. (2019). Sleep Hygiene. International Journal of Nursing Education and Research, 7(2), 291-292.
Fan, B., Song, W., Zhang, J., Er, Y., Xie, B., Zhang, H., ... & Lee, Y. (2020). The efficacy of mind-body (Baduanjin) exercise on self-reported sleep quality and quality of life in elderly subjects with sleep disturbances: a randomized controlled trial. Sleep and Breathing, 1-7.
Fehr, K. K., Chambers, D., & Ramasami, J. (2019). Cognitive Behavioral Treatment for Pediatric Sleep Difficulties. In Handbook of Cognitive Behavioral Therapy for Pediatric Medical Conditions (pp. 279-294). Springer, Cham.
Ferini-Strambi, L., Galbiati, A., & Combi, R. (2019). Sleep disorder-related headaches. Neurological Sciences, 40(1), 107-113.
Ford, L. (2020). How To Sleep: A Natural Method. Fairlight Books.
Ghekiere, A., Van Cauwenberg, J., Vandendriessche, A., Inchley, J., de Matos, M. G., Borraccino, A., ... & De Clercq, B. (2019). Trends in sleeping difficulties among European adolescents: Are these associated with physical inactivity and excessive screen time?. International journal of public health, 64(4), 487-498.
Gipson, C. S., Chilton, J. M., Dickerson, S. S., Alfred, D., & Haas, B. K. (2019). Effects of a sleep hygiene text message intervention on sleep in college students. Journal of American College Health, 67(1), 32-41.
Gleeson, M. (2020). Eat, Move, Sleep, Repeat: Diet & Fitness for Living Long & Healthy. Meyer & Meyer Sport.
Hauwanga, L. N. (2020). Prevalence and factors associated with sleep quality among undergraduate students at the college of health sciences, University of Nairobi, Kenya (Doctoral dissertation, University of Nairobi).
Jarrin, D. C., Awad, Y. A., Rowe, H., Noel, N. A., Ramil, J., & McGrath, J. J. (2020). Parental Expectations Are Associated with Children's Sleep Duration and Sleep Hygiene Habits. Journal of Developmental & Behavioral Pediatrics.
Johnson, D. A., Billings, M. E., & Hale, L. (2018). Environmental determinants of insufficient sleep and sleep disorders: implications for population health. Current epidemiology reports, 5(2), 61-69.
Leonard, J. (2019). The Effects of App-Delivered Cognitive Behavioral Therapy for Insomnia (CBT-I) on Sleep Quality, Dysfunctional Beliefs, and Sleep Hygiene (Doctoral dissertation, Washburn University).
Leong, R. L., Cheng, G. H. L., Chee, M. W., & Lo, J. C. (2019). The effects of sleep on prospective memory: A systematic review and meta-analysis. Sleep Medicine Reviews, 47, 18-27.
Liu, B. P., Wang, X. T., Liu, Z. Z., Wang, Z. Y., An, D., Wei, Y. X., & Liu, X. (2020). Depressive symptoms are associated with short and long sleep duration: A longitudinal study of Chinese adolescents. Journal of affective disorders, 263, 267-273.
Liu, Q. Q., Zhou, Z. K., Yang, X. J., Kong, F. C., Niu, G. F., & Fan, C. Y. (2017). Mobile phone addiction and sleep quality among Chinese adolescents: A moderated mediation model. Computers in Human Behavior, 72, 108-114.
Matricciani, L., Paquet, C., Galland, B., Short, M., & Olds, T. (2019). Children's sleep and health: a meta-review. Sleep medicine reviews, 46, 136-150.
Mohammadyan, M., Moosazadeh, M., Borji, A., Khanjani, N., & Moghadam, S. R. (2019). Exposure to lead and its effect on sleep quality and digestive problems in soldering workers. Environmental monitoring and assessment, 191(3), 184.
Mosbergen, D., & Post, H. (2018). China No Longer Wants Your Trash. Here’s Why That’s Potentially Disastrous. Huffingtonpost. com.
Owen‐Smith, A. A., Ahmedani, B. K., Peterson, E., Simon, G. E., Rossom, R. C., Lynch, F. L., ... & Sanon, V. (2019). The mediating effect of sleep disturbance on the relationship between nonmalignant chronic pain and suicide death. Pain practice, 19(4), 382-389.
Peszka, J., Michelle, S., Collins, B. T., Abu-Halimeh, N., Quattom, M., Henderson, M., ... & Mastin, D. F. (2020). 0180 Sleep, Sleepiness, and Sleep Hygiene Related to Nomophobia (No Mobile Phone Phobia). Sleep, 43(Supplement_1), A71-A71.
Peter, I. D., Adamu, H., Asani, M. O., Aliyu, I., Sabo, U. A., & Umar, U. I. (2017). Sleep pattern and sleep hygiene practices among Nigerian schooling adolescents. Indian journal of psychological medicine, 39(4), 407-412.
Puligheddu, M., Figorilli, M., Serra, A., Laccu, I., Congiu, P., Tamburrino, L., ... & Fantini, M. L. (2019). REM Sleep without atonia correlates with abnormal vestibular-evoked myogenic potentials in isolated REM sleep behavior disorder. Sleep, 42(9), zsz128.
Reeve, S., Sheaves, B., & Freeman, D. (2019). Sleep disorders in early psychosis: incidence, severity, and association with clinical symptoms. Schizophrenia bulletin, 45(2), 287-295.
Richardson, C., Oar, E., Fardouly, J., Magson, N., Johnco, C., Forbes, M., & Rapee, R. (2019). The moderating role of sleep in the relationship between social isolation and internalising problems in early adolescence. Child Psychiatry & Human Development, 50(6), 1011-1020.
Rottapel, R. E., Zhou, E. S., Spadola, C. E., Clark, C. R., Kontos, E. Z., Laver, K., ... & Bertisch, S. M. (2020). Adapting sleep hygiene for community interventions: a qualitative investigation of sleep hygiene behaviors among racially/ethnically diverse, low-income adults. Sleep Health.
Shriane, A. E., Ferguson, S. A., Jay, S. M., & Vincent, G. E. (2020). Sleep hygiene in shift workers: A systematic literature review. Sleep Medicine Reviews, 101336.
Trotti, L. M. (2019). Treatment of Daytime Sleepiness in Parkinson’s disease. In Therapy of Movement Disorders (pp. 87-89). Humana, Cham.
Vandendriessche, A., Ghekiere, A., Van Cauwenberg, J., De Clercq, B., Dhondt, K., DeSmet, A., ... & Deforche, B. (2019). Does sleep mediate the association between school pressure, physical activity, screen time, and psychological symptoms in early adolescents? A 12-country study. International journal of environmental research and public health, 16(6), 1072.
Walker, W. H., Borniger, J. C., Gaudier-Diaz, M. M., Meléndez-Fernández, O. H., Pascoe, J. L., DeVries, A. C., & Nelson, R. J. (2020). Acute exposure to low-level light at night is sufficient to induce neurological changes and depressive-like behavior. Molecular psychiatry, 25(5), 1080-1093.
