Sleep Hygiene

You probably aren’t getting enough sleep; here’s why you should change that.

Are you getting enough sleep? According to the CDC, teenagers should be getting 8-10 hours of sleep per night, and adults should be getting at least 7 hours per night. Realistically, people have demands with school, work, and other priorities, and sometimes these demands compromise our ability to get healthy amounts of rest. 

Not only can a lack of quality affect our physical health, but it can manifest into a decline in our mental health and emotional wellbeing. Lacking interest, motivation and attention for everyday tasks, increased forgetfulness, and difficulty learning new information are just a few of the immediate results of sleep deprivation. 

Over time, researchers have found that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions (Harvard, 2008). Furthermore, a lack of adequate sleep may affect our mood, motivation, judgment, and perception of events. In other words, when we are sleep deprived, our sense of focus and attention fade away- which makes learning and taking in information extremely difficult. For example, it may be difficult to perform to your best ability on an exam if you consistently lack adequate sleep. At this point, our neurons are “over-worked” and can no longer function like they should, and we lose our ability to access previously learned information. 

It is so imperative that we educate ourselves on the value of sleep, as a healthy amount of rest has many benefits. Researchers have found that those who achieve optimal levels of sleep get sick less often, are more likely to stay at a healthy weight, and have a lower risk for serious health problems (DHHS, n.d.) Moreover, healthy sleep reduces stress, improves your mood, and as mentioned earlier, allows you to think more clearly. Practicing good sleep hygiene is vital for feeling rested, well-energized, and focused. Below are several great tips for better sleep! 

CDC’s tips for better sleep: 

  • Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends

  • Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature

  • Remove electronic devices, such as TVs, computers, and smartphones, from the bedroom

  • Avoid large meals, caffeine, and alcohol before bedtime

  • Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

Harvard Medical School’s Division of Sleep Medicine: Tips to Improve Sleep

  1. Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep

  2. Turn Your Bedroom into a Sleep-Inducing Environment- A quiet, dark, and cool environment can help promote sound slumber.

  3. Establish a Soothing Pre-Sleep Routine- Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed.

  4. Go to Sleep When You’re Truly Tired

  5. Don’t Be a Nighttime Clock-Watcher- Staring at a clock in your bedroom, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you.

  6. Use Light to Your Advantage- Natural light keeps your internal clock on a healthy sleep-wake cycle. So let in the light first thing in the morning and get out of the office for a sun break during the day.

  7. Keep Your Internal Clock Set with a Consistent Sleep Schedule

  8. Nap Early—Or Not at All- If you must nap, it’s better to keep it short and before 5 p.m.

  9. Lighten Up on Evening Meals- If you get hungry at night, snack on foods that (in your experience) won't disturb your sleep, perhaps dairy foods and carbohydrates.

  10. Balance Fluid Intake

  11. Exercise Early- Try to finish exercising at least three hours before bed or work out earlier in the day.

  12. Follow through- if you stick with these tips, your chances of achieving restful sleep will improve!

References

Division of Sleep Medicine at Harvard Medical School. (2008, January 2). Benefits of Sleep. Retrieved from http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep

U.S. Department of Health and Human Services. (n.d.). Get Enough Sleep. Retrieved from https://health.gov/myhealthfinder/topics/everyday-healthy-living/mental-health-and-relationships/get-enough-sleep

CDC - Sleep Hygiene Tips - Sleep and Sleep Disorders. (2016, July 15). Retrieved from https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Division of Sleep Medicine at Harvard Medical School. (2007, December 18). Twelve Simple Tips to Improve Your Sleep. Retrieved from http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep


Helena Habtemariam