What are the best ways to achieve full rest?

From the Guidelines

To achieve full rest, prioritize establishing a consistent sleep schedule and creating a relaxing bedtime routine, as these practices have been shown to significantly improve sleep quality and duration, according to the most recent guidelines from the American Academy of Sleep Medicine 1.

Key Recommendations for Achieving Full Rest

• Establish a consistent sleep schedule by going to bed and waking up at the same times daily, aiming for 7-9 hours of sleep per night.
• Create a relaxing bedtime routine that includes activities like reading, gentle stretching, or meditation 30-60 minutes before sleep.
• Optimize your sleep environment by keeping your bedroom dark, quiet, cool (around 65-68°F), and free from electronic devices.
• Limit caffeine after noon and avoid alcohol within 3 hours of bedtime as both disrupt sleep quality.
• Regular physical activity during the day promotes better sleep, but avoid vigorous exercise within 2 hours of bedtime.

Behavioral and Psychological Treatments

For individuals struggling with insomnia, Cognitive Behavioral Therapy for Insomnia (CBT-I) is strongly recommended as the first-line treatment, as it has been shown to be highly effective in improving sleep quality and reducing symptoms of insomnia 1.

• CBT-I combines cognitive therapy strategies with education about sleep regulation, stimulus control instructions, and sleep restriction therapy.
• Brief therapies for insomnia (BTIs) and single-component therapies like stimulus control, sleep restriction therapy, and relaxation therapy may also be beneficial for some patients.

Additional Considerations

• If medication is necessary, short-term use of melatonin (0.5-5mg taken 1-2 hours before bed) or prescription medications like zolpidem (Ambien, 5-10mg) or eszopiclone (Lunesta, 1-3mg) for short durations (generally 2-4 weeks) may be considered.
• It is essential to discuss treatment options with a healthcare provider, considering individual preferences, values, and comorbid medical and psychiatric conditions.

General Sleep Hygiene Measures

As outlined in the survivorship guidelines for sleep disorders 1, the following general sleep hygiene measures can promote better sleep:

• Increase exposure to bright light during the day
• Engage in regular exercise in the morning and/or afternoon
• Avoid exposure to bright light during the night
• Avoid heavy meals or drinking within 3 hours of bed
• Avoid alcohol, caffeine, and nicotine too close to bedtime
• Enhance sleep environment (dark, quiet room, comfortable temperature)
• Set aside worry time
• Avoid looking at the clock

From the FDA Drug Label

Helps establish normal sleep patterns The FDA drug label does not answer the question.

From the Research

Achieving Full Rest

To achieve full rest, it is essential to consider various factors that contribute to a good night's sleep. The following are some key points to consider:

• Create a comfortable sleep environment, including a suitable in-bed temperature, as shown in a study that found a temperature of around 32°C can increase the ratio of slow-wave sleep (SWS) 2
• Utilize non-pharmacological interventions, such as cognitive-behavioral therapy for insomnia (CBT-i), which has been shown to be an effective treatment for chronic insomnia with long-term improvements 3
• Mindfulness-based interventions can also be beneficial in correcting sequential cognitive and behavioral processes that contribute to insomnia, and have been proven to be a useful non-pharmaceutical intervention 4, 5
• Combination therapies, such as controlled-release melatonin and cognitive-behavioral therapy, can be effective in treating persistent insomnia in children with autism spectrum disorders, with a trend towards better treatment response and fewer dropouts 6

Key Components of Restful Sleep

Some key components that can help achieve restful sleep include:

• Sleep consolidation, stimulus control, cognitive restructuring, sleep hygiene, and relaxation techniques, which are the five key components of CBT-i 3
• Mindfulness techniques, such as mindfulness-based stress reduction (MBSR) and mindfulness-based therapy for insomnia (MBTI), which have been shown to reduce sleep latency and total wake time, and increase total sleep time 5
• Creating a comfortable sleep environment, including a suitable in-bed temperature, which can increase the ratio of slow-wave sleep (SWS) and improve sleep quality 2