정상 수면 조절기전에 기반한 건강한 수면 습관

Healthy Sleep Habits Based on Normal Sleep Regulation

Sleep is essential for physiological recovery and the maintenance of health. Over 15% of the population uses sleep medications and lacks access to effective cognitive-behavioral therapy for insomnia (CBT-I). CBT-I, which includes techniques such as sleep hygiene education, sleep diaries, relaxation techniques, stimulus control, and sleep restriction, is a standard treatment proven effective for chronic insomnia. This review aims to explain the significance of CBT-I techniques based on normal sleep regulation mechanisms. It discusses the principles of sleep hygiene education according to theories of circadian rhythms, homeostatic regulation, and conditioning. Furthermore, it examines zeitgebers such as light, melatonin, physical activity, diet, and social activities that regulate circadian rhythms, as well as habits that can disrupt these rhythms and how they can be effectively managed. The review explores how patients with insomnia can identify its causes, correct their habits, or seek professional help using wearable devices. Sleep Medicine and Psychophysiology 2024；31(1)：5-13