“Sleep hygiene”… “Good sleep habits”… Perhaps you’ve heard this? Curious about its value?
If you believe you’re worth it, then invest in your sleep- your worth depends on it! Sleep is an essential part of maintaining overall well-being.
#Harmony
Design your harmony for quality sleep- refine your behavior
• Be intentional with your daytime activities that support quality sleep- Wake up calmly to start your day stressful (try a progressive sound or a song alarm); Get ample sunshine/natural light exposure for regulating circadian rhythm; Morning sunlight in your eyes; Spend time in nature to promote relaxation and better sleep; Practice mindfulness during the day, such as a five to 10-minute meditation during a lunch break; Be intentional to be physically active throughout your day
• Be purposeful with your diet– Eat lighter meals at least 3 hours prior to bedtime; End caffeine intake six to eight hours before bed; Choose foods high in protein (yogurt) and high in fiber (fruits, nuts, whole grains); Consider magnesium glycinate, ashwaganda, chamomille tea, and green tea. Tart cherries, tomatoes, kiwi and walnuts contain the hormone melatonin, which could help signal to the brain that it’s time to sleep. Other melatonin-rich foods — like rice, oats, cranberries, sunflower seeds, almonds, pistachios and some mushrooms — may help too; Tryptophan in turkey, chicken, fish, cheese, sunflower seeds, tofu and white beans also help with sleep; Avoid diets consisting of fried foods and sugar (inflammatory foods); Limit alcohol use before bed.
• Create a consistent calming, wind-down bedtime rhythm at least 30 minutes before bed- Keep a regular bedtime and waking time every day of the week; Dim the lights 2 hrs. prior to bedtime; Read; Take a bath/shower; Journal- writing down gratitude can help you feel calm and appreciative before you go to bed; Listen to music; Prepare your clothes for the morning; Write down any troubling thoughts to set them aside until tomorrow; Engage in mindfulness or meditation to settle thoughts
• Ditch the tech/screen time 1 hour before bed to limit stimulation from screens and maintain a healthy circadian rhythm or natural body clock; Don’t watch TV or go online while in bed; Avoid work emails/texts/calls- seeing work messages right before sleep causes attention residue, increasing stress unnecessarily.
• Establish a sleep sanctuary environment conducive to quality sleep– keep a cool (between 68 and 72 degrees) room; Use fans and/or open windows; Darken the room; Keep the clock turned away from you; Eliminate stressors in the room such as piles of unfolded laundry, stacks of unopened mail, or other reminders of tasks; Wear comfortable clothing; Consider upgrading any worn bedding and pillows- most mattresses are made to last only six to seven years; Consider a cooling mattress; Use white noise to mask household sounds or bed partner snoring; Hang curtains/fabric to absorb unwanted sounds; Try using ear plugs or a sleeping mask for sensory deprivation; Keep phone outside of bedroom
• Avoid naps, with the exception of a brief nap well-after getting up in the morning. One expert says a successful siesta is between 15 to 25 minutes to ensure you still have a restful night’s sleep. “When we nap much longer, we may cycle into deeper stages of sleep, which may be harder to wake from,” Alaina Tiani, PhD, a clinical psychologist at the Cleveland Clinic Sleep Disorders Center, previously told Fortune.
• It’s normal to be unable to sleep, especially when overwhelmed. Give yourself grace.
• Engage in counseling to address the emotional and mental health stress: Meichle L. Latham, LCSW, PLLC
#Impact
Quality sleep impacts all of us… It impacts our brain health, our mood, our body, our mental health, our immune function, our productivity, and our overall health.
Dr. Paul Giger, the medical director of behavioral health at Providence Health Plan, said those who don’t get proper sleep are at risk of having hypertension, high cortisol levels, a higher risk of cardiovascular disease and even a greater chance of cancer. He said getting sleep is one of the most important steps in preventing the wear and tear of stress on your body. Sleep is massively important to decrease stress levels and increase our life expectancy.
#Purpose
Why should we condition ourselves for quality sleep?
Did you know???
For quality sleep, humans typically need to cycle through the 5 stages of sleep about 4 to 6 times per night, with each cycle lasting roughly 90-120 minutes.
• Stage 1: Drowsy (first 5-10 min): Transition from wakefulness to lighter sleep
• Stage 2: Light sleep (lasts 20 min)
• Stage 3: Moderate sleep
• Stage 4: Deep Sleep- lasts 30 min: crucial for physical recovery and immune function.
• Stage 5: REM (Rapid Eye Movement) Associated with dreaming, memory consolidation, and emotional processing
If it takes you less than 5 min to fall asleep, you are most likely sleep deprived.
According to the U.S. Centers for Disease Control and Prevention (CDC), adults need at least seven hours of sleep.
Over a third of Americans do not meet this recommendation.
Sleep disturbance culprits
• Medication
• Food late- inflammatory foods; night snacking can disrupt sleep, metabolism, and even blood sugar levels.
• Caffeine – coffee, energy drinks, black and green tea, soda, chocolate
• Drinking alcohol before falling asleep will help you fall asleep faster but the quality will be less
• Late-night gatherings
• Menopause
• Age-related brain changes can lead to more nighttime wake-ups and a more challenging time falling asleep and staying asleep.
Seek guidance from a sleep specialist for concerns about a sleep disorder
Insomnia may include difficulty in falling asleep or awakening too early. Any of these can result in daytime sleepiness. Chronic insomnia occurs at least three nights a week for a month. Cognitive behavioral therapy (CBT) is commonly used to treat insomnia, and sleep medication is prescribed as necessary.
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