Sleep and how it affects you

In our fast-paced world, where productivity often takes precedence, one crucial aspect of well-being is frequently overlooked — sleep. When I speak with clients we cover basic foundations like nutrition, environment and sleep.

Sleep hygiene simply means habits and practices that promote quality sleep. Sleep is essential for overall health and cognitive function. Poor sleep not only affects our mood, hormones and energy levels but also contributes to long-term health issues such as cardiovascular diseases and obesity (CDC, n.d.). To lead a healthier and more productive life, prioritizing good sleep hygiene is something we can all do to improve our quality of life.

Understanding Sleep Hygiene

Incorporating these strategies into your daily routine can lead to significant improvements in your sleep quality and overall well-being. Take the first step today towards a healthier tomorrow with better sleep hygiene. These include:

1.     Enhanced Cognitive Function- quality sleep improves concentration, problem-solving skills, and overall cognitive function. Sleep helps neurons repair any damage done during the day. Without enough sleep, you’ll have difficulty thinking straight, concentrating, and even forming memories (Mastin, 2006). 

2.     Better Mood and Mental Health- poor sleep quality is a strong risk factor for hormonal imbalance, depression and anxiety, getting more sleep however can improve overall emotional well-being (McAlpine 2023).

3.     Improved Physical Health- good sleep hygiene supports immune function, regulates appetite, hormones, and lowers the risk of chronic diseases like diabetes and heart disease.  Exhausted people are more susceptible to colds, infections, and diseases (Mastin, 2006).

By adhering to these tips, civilians and military personnel not only enhance their individual performance.

Tips for Developing Good Sleep Hygiene

1. Stick to a Schedule- consistency is key try to maintain a regular sleep-wake cycle, even on weekends.

2. Create a Relaxing Bedtime Routine - develop calming rituals before bed to signal to your body that it's time to sleep.

3. Evaluate Your Sleep Environment - It’s easy to have your phone or tv on, we all do it. Make sure your bedroom is conducive to sleep by optimizing comfort and minimizing distractions. Blue light suppresses melatonin production, making it harder to fall asleep.  You need to retrain your brain and body. As part of your nightly routine, first try and turn off your tech thirty minutes prior to your bedtime. With the goal of building up to one hour. This will signal to the brain and the body it's time to “turn off”. Your bedroom should be a space reserved for restoration of your mind and body (Mastin, 2006).

4. Limit Stimulants, Alcohol and Food- be mindful of consumption and avoid them close to bedtime.  Avoid eating late at night; try to eat lighter meals earlier in the evening (a minimum of two hours prior to your bedtime). If your body is sending energy to your digestive tract, it isn't at rest (McAlpine 2023).

5. Stress Management Techniques- effective stress management techniques, including mindfulness meditation prayer, journaling, free association and stress-reducing strategies, are integrated into training. These practices help people cope with operational stressors and promote better sleep quality by calming the mind before bedtime. For more resources please visit: https://www.sleephealthfoundation.org.au/sleep-disorders/cognitive-behavioural-therapy-for-insomnia-cbt-i

5a. Mindfulness The important thing is to not stress yourself out or to put pressure on your sleep schedule, let your body do what it can naturally do. Don’t despair and be gentler and more permissive we are of our minds before nodding off, increasing our chances to be visited by sleep. 

6. Exercise throughout the day: Exercise earlier in the day promotes better sleep quality, while vigorous exercise close to bedtime may have stimulating effects. Balancing physical fitness with sleep needs helps you feel more recharged and engaged.

7. Regulating Sleep Disorders- awareness and management of sleep disorders, such as insomnia and sleep apnea, are addressed through medical evaluations and treatments when necessary. Continuous positive airway pressure (CPAP) devices and other medical interventions are provided to ensure people receive adequate restorative sleep (McAlpine 2023).

8. Seek Professional Help When Needed- If you consistently struggle with sleep despite practicing good sleep hygiene, consult a healthcare professional for guidance. If dealing with insomnia, please consider the following link: https://www.sleephealthfoundation.org.au/sleep-disorders/preventing-chronic-insomnia

Conclusion

Prioritizing sleep hygiene is a proactive step towards enhancing your overall well-being. By adopting simple yet effective practices, you can improve the quality of your sleep, boost your daytime productivity, and nurture your physical and mental health in the long term. Remember, quality sleep is not a luxury but a necessity for a vibrant and fulfilling life.

Citation

Centers for Disease Control and Prevention. (n.d.). Sleep and sleep disorders. Retrieved from [https://www.cdc.gov/sleep](https://www.cdc.gov/sleep)

Mastin, D. F., Bryson, J., & Corwyn, R. (2006). Assessment of sleep hygiene using the Sleep Hygiene Index. Journal of behavioral medicine, 29, 223-227.

McAlpine, T., Mullan, B. & Clarke, P.J.F. Re-considering the Role of Sleep Hygiene Behaviours in Sleep: Associations Between Sleep Hygiene, Perceptions and Sleep. Int.J. Behav. Med. (2023). https://doi.org/10.1007/s12529-023-10212-y

National Sleep Foundation. (n.d.). Healthy sleep tips. Retrieved from [https://www.sleepfoundation.org]