Sleep Hygiene for Wellbeing
Humans spend about one-third of their lives asleep, and sleep is essential to better health. But many of us are struggling with sleep. Four out of five people say that they suffer from sleep problems at least once a week and wake up feeling exhausted. So how do you become a more successful sleeper? By practicing good sleep hygiene. Daily habits that train your body for sleep.
Like most creatures on earth, humans come equipped with a circadian clock, a roughly 24-hour internal timer that keeps our sleep patterns in sync with our planet. At least until our personal habits get in the way.Here are the key factors that matter for your sleep hygiene:
Bedtime: Go to bed at about the same time every night, including weekends.
Don’t Sleep In: Keep your wake-up time consistent. Don’t sleep in on the weekends.
Naps: Avoid naps. If you must take a nap, set the alarm so you don’t sleep for more than an hour. Don’t take a nap after 3 p.m.
Keep to a Schedule: Schedules aren’t just about bedtime and wake-up time. It also means eating your meals, taking medications, exercise and even watching television should occur about the same time every day to keep your body clock in sync.
Avoid Screens: Turn off the tablet, the television and the phone. The blue light in your screen has the same effect on your brain as sunlight, which means it wakes you up just when you want to be drifting off.
Think Spa Bedroom: Make your bedroom a pleasant, peaceful and relaxing getaway. Get rid of exercise equipment, televisions, children, etc.
Beds Are for Sleep and Romance: Don’t use the bed for watching television, talking on the phone, doing homework or eating and drinking.
Work Out Early: Strenuous exercise is not a good idea right before bedtime. Try yoga, meditation.
No Night Eating: Don’t eat meals close to bedtime and avoid evening and late night snacking. If your body is churning through a big meal, it’s certainly not going to get the rest it needs. And if you’re overweight or prone to digestion problems, you’re likely to experience painful heartburn and reflux if you binge too close to bedtime.
Catch Some Morning Sunshine: Sunlight keeps your internal clock ticking. Go outside as soon as you wake up and spend at least 15 minutes in the morning sun.
Keep It Cool: Cool bodies sleep better, but most people keep their bedrooms too warm at night, which can interfere with sleep ( crack open the window , let some fresh air in). Taking a hot bath before bedtime is a good idea, because once you get out of the bath, your body cools down more quickly, which will help you drift off to sleep.
The best person to determine how much sleep you need is you. If you feel tired, you probably need more sleep. But science does offer some more specific guidance. People who sleep seven hours a night are healthier and live longer. Sleeping less than seven hours is associated with a range of health problems including obesity, heart disease, depression and impaired immune function. But sleep needs vary greatly by individual. Age, genetics, lifestyle and environment all play a role. The National Sleep Foundation recently updated its sleep recommendations based on age.
While these numbers are useful guidelines, they really don’t tell you anything about your individual sleep needs, which are largely determined by genetics — and strongly influenced by your habits.
Ask Yourself: ‘Are You Sleepy?’
This simple question is the best way to determine if you’re getting adequate sleep. If you often feel tired at work, long for a nap or fall asleep on your morning or evening commute, your body is telling you that it’s not getting enough sleep. If you’re getting seven or eight hours of sleep a night but still feeling tired and sleep-deprived, you may be suffering from interrupted sleep or a sleep disorder and may need to talk to a doctor and undergo a sleep study.
Keep a Sleep Diary
Even if you think you’re getting enough sleep, you may be surprised once you see your sleep patterns in black and white. Some of the new activity trackers will monitor your sleep patterns for you, but you can also do it easily yourself. For the next week, keep a sleep diary:
1. Write down the time you go to bed and the hour you wake up.
2. Determine the total number of hours you sleep. Note whether you took naps or woke up in the middle of the night.
3. Note how you felt in the morning. Refreshed and ready to conquer the world? Or groggy and fatigued?
Not only will a sleep diary will give you important insights into your sleep habits, but it will be useful to your doctor if you think you are suffering from a sleep disorder.