Sleep Hygiene
4 min read
We can all agree that a good night's sleep is essential for our overall well-being. Yet, sleep is often one of the first components of health that is sacrificed to our busy lives. I admit that the culture in the United States does not generally prioritize rest. That being said, there are some practical tips that we can control to optimize our sleep; this is called, “Sleep Hygiene”. This blog post will cover various practices that promote healthy sleep patterns to help you wake up feeling refreshed and ready to conquer your day.
Create a Sleep Routine
Establish regular sleep and wake hours to the best of your ability. Typically, we should aim to sleep for at least 8 hours a night. Younger children and teenagers tend to require more hours of sleep (ie 9 or 10 hours) whereas older adults may only need around 6 hours. Find out how many hours are ideal for you and try your best to schedule your day so you can consistently get these many hours every night. Creating a sleep routine will help train your body to create a regular sleep schedule and internal clock. Try to keep these hours even on the weekends.
*Tip: Know your Sleep Cycle
A sleep cycle consists of the following stages: wake, N1, N2, N3, and REM, with each sleep cycle being about 90 minutes long depending on the individual. We feel most rested when we awake after completing a full sleep cycle and feel especially tired when we are awoken while in the REM stage. Knowing how long your sleep cycles are can help you plan how many hours of sleep you need to feel your best. I personally prefer sleeping 9 hours a night with an afternoon power nap. I also know that I feel more rested if I only sleep 5 hours versus 6 hours. This is because after 5 hours I’ve completed my sleep cycle whereas I am in the middle of a new cycle at the 6-hour mark. I will note that 5 hours a night is not sustainable for me. If I have a late night I certainly prioritize getting my 8-9 hours the next day.
Establish a Bedtime Routine
A consistent bedtime routine helps signal to your body and mind that it's time to wind down and prepare for sleep. Your nighttime ritual is highly personal depending on your lifestyle and individual preferences. Consider incorporating the following practices into your routine to gain the most of your night’s sleep:
Unplug from Electronics: Disconnect from electronic devices, such as smartphones and laptops, at least an hour before bed. The blue light emitted by these devices can disrupt your sleep-wake cycle. If you must be on these devices, try using blue light glasses or turning on “dark mode”/”yellow light” options for your screens to reduce blue light emittance.
Relaxation Techniques: Engage in calming activities, such as reading a book, practicing meditation, or taking a warm bath. These activities can help quiet your mind and prepare you for a restful sleep. My evening routine consists of planning my next day (ie, to-do list, packing my lunch), taking a warm shower, and praying before sleep.
Create a Sleep-Friendly Environment
Having a sleep-conducive environment is another factor in signaling to your mind and body that you are safe to wind down and ultimately fall asleep. Similar to the other suggestions, your sleep environment will vary depending on personal preferences. Follow these tips to create a calming oasis for optimal sleep:
Keep it Dark: Consider investing in blackout curtains or wearing an eye mask to block out unwanted light that may interfere with your circadian rhythm.
Find the Right Temperature: Ensure your bedroom is at a comfortable temperature that promotes relaxation. Experiment with different bedding and adjust the thermostat/fans accordingly.
Embrace Comfort: Choose a supportive mattress and pillows that align with your preferred sleep position. Finding the right balance of comfort and support can make a world of difference.
Auditory Aides: Some people prefer silence while sleeping. Others benefit from white noise as from a fan, analog clock, etc. Listening to a calming meditation, nature sounds, or relaxing music is also soothing for some. Find what works best for you.
Practice Healthy Habits During Daytime
Your daytime habits can significantly impact your sleep quality. Here are a few lifestyle adjustments to consider:
Exercise Regularly: Engaging in moderate physical activity during the day can promote better sleep. Aim for at least 30 minutes of exercise most days of the week, but avoid vigorous workouts close to bedtime.
Watch Your Caffeine Intake: Limit your consumption of caffeine, particularly in the afternoon and evening. Remember that caffeine can be found in coffee, tea, chocolate, and soda.
Manage Stress: Find healthy ways to cope with stress, such as practicing mindfulness, physical activity, journaling, or talking to a trusted friend or therapist. Unmanaged stress can interfere with your ability to relax and fall asleep.
Prioritizing Your Sleep
In a fast-paced world that often values productivity over rest, it's crucial to prioritize your sleep. Quality sleep enhances cognitive functions such as concentration, memory, and overall occupational performance (AKA performing your daily tasks optimally). Studies show that when we don’t get enough sleep our cognitive performance declines more the next day than our physical function. Our emotional health is also affected by sleep hygiene. A good night's sleep promotes emotional stability and resilience, reducing the risk of mood disorders and enhancing your overall mental and emotional state. Last but not least, quality sleep is good for physical health. Adequate sleep is linked to a strengthened immune system, improved physical recovery, and reduced risk of chronic conditions such as obesity and heart disease.
Practicing good sleep hygiene is key to health in wellness and improving overall quality of life. Establishing healthy sleep hygiene habits takes time and consistency. Be patient with yourself as you make adjustments, fine-tune your routine, and see how your life is positively impacted when you prioritize your sleep!
