How important is sleep?
Sleep is a priority – maybe you’ve heard that many times but are unsure of poor sleep can impact us on so many levels. Especially as life tends to feel more and more fast-paced, good sleep allows us to rest and recover. It can improve our overall physical and mental health, increasing our productivity, brain performance, and mood.
Sleeping for a certain amount of hours is not the only thing that is important – it’s about quality not just quantity. Sleep hygiene is a term used to describe the environment and habits that provide a quality sleep. Improving sleep hygiene can be done with small steps meaning it doesn’t have to be difficult to get healthier sleep.
What does a sleep cycle look like?
A sleep cycle repeats every 90 minutes or so during the night:
Stages 1-2 = light sleep
Stage 3 = slow-wave sleep
REM = dream sleep
Slow-wave sleep mostly happens during the first half of the night while dream sleep more so in the later half. In the earlier hours of the night, your brain and metabolism slow down as you enter deep sleep and memories and information from the day are processed to make room for new information.
About 90 minutes after falling asleep, REM sleep occurs. During REM sleep, your brain remains active similar to when you’re awake, however, the body is immobile. Dreams may seem strange or almost psychedelic at times because the brain is replaying and processing emotional memories, understanding emotional experiences, and rehearsing future situations. REM sleep can seem very creative!
What are the signs of poor sleep?
Difficulty falling or staying asleep
Difficulty waking up in the morning
Frequent sleep disturbances
Daytime sleepiness
Brain fog
Memory issues
Difficulty making decisions
Increased anger, anxiety, sadness
Intense shifts in mood
Inability to control impulses
Increased risks of health conditions like hypertension, heart attack, stroke, diabetes, dementia
How to practice good sleep hygiene
Having a set bedtime routine each night and creating a calming bedroom environment can help to regulate your mind and body around sleep. Here are some helpful tips:
Create a sleep schedule where you wake up and go to bed at relatively the same time each day
Take small steps to adjust into the new schedule
Limit naps to shorter times and earlier in the afternoon
Have a consistent nighttime routine (ie. dimming the lights, putting on your pajamas, brushing your teeth, relaxation)
Shut off electronics 30-60 minutes before bedtime to decrease mental stimulation before bed
Try different types of mindfulness exercises like meditation, deep breathing, body scan, other relaxation techniques
Get out of bed if you can’t sleep and do something calming (ie. read a book, stretch, drink a glass of warm milk)
Make your bedroom only about sleep and comfort (ie. don’t use electronics in bed, use essential oils like lavender on your pillows, use appropriate bedding, set a comfortable temperature, reduce noise/light)
How can daytime habits help with sleep?
Establishing positive habits during the day can help regulate your circadian rhythm and improve your sleep hygiene.
Exercise regularly
Get enough sunlight or daylight, especially in the morning hours
Reduce alcohol and/or smoking
Drink less caffeine in the afternoon/evening
Set aside some time for silence during the day to allow space for thinking, instead of distraction
Avoid large meals right before bedtime
Use your bed only for sleep (sex is an exception)
So, how important is sleep? For brain functioning and health, very much so. However, some people suffer from sleep disorders such as insomnia or sleep apnea that may impact their ability to get healthy sleep, no matter how hard they try. If you are having trouble sleeping, consider talking to a healthcare professional to rule out sleep disorders that may require additional treatment.
Sleep hygiene looks different for everyone and you may need to experiment with different techniques and tips to see what works for you. The most important thing to remember is that sleep is a biological need to be prioritized so that you remain well overall.
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