Sleep Hygiene
On average, most humans spend a third of their lives sleeping. This process of mental and physical “rest” is undoubtedly an essential element of human development and optimal well-being throughout life. Sleep quality has immediate and lasting effects on physical and mental health.
Poor sleep quality is strongly correlated with worsening symptoms not only in mood and mental health (including depression and anxiety) but also in social interactions and physical immunity.
Good sleep quality, achieved through good sleep hygiene, optimizes emotional regulation and behavior, alleviates symptoms of depression and anxiety, facilitates learning, preserves short- and long-term memory, and leads to a better quality of life.
Whether you're a night shift worker, young professional, student, new parent, or retiree, getting optimal sleep can be difficult. Below are some sleep hygiene tips that can help you get the quality sleep you need.
Essential Sleep Hygiene Tips You Can Try to Include in Your Life:
1. Try to keep a consistent and regular schedule. Have the same bedtime every day, even on weekends. Meals should also be taken at the same time. If you work night shifts, it is best to have a light snack during the night shift rather than having dinner at the usual time (late evening).
2. Avoid consuming caffeine, nicotine, alcohol, and certain medications (consult your doctor to determine another time) several hours before your expected sleep time. It takes about 8 hours for the body to fully metabolize stimulants and alcoholic beverages. This can affect the quality of your sleep.
3. Reserve the bed and bedroom for sleep and sleep-related activities. Working or studying on your bed will allow you to combine other activities (apart from sleep). This makes it more difficult to fall asleep and/or stay asleep, leading to longer sleep latency, disrupted sleep, and more nighttime awakenings.
4. Start relaxing an hour before going to sleep. Turn off the TV, laptop, and news, put your phone on vibrate or silent, and avoid any situation that might stimulate you – including non-urgent phone calls that might leave you thinking in bed (maintain your boundaries).
5. Avoid strenuous exercise for several hours before bed. It may be physically tiring, but it will raise your body's core temperature, which is not conducive to a good night's sleep.
6. The optimal temperature for falling asleep and sleeping is 18-21°C. If possible, set your thermostat/environment to a temperature within this zone. Note that if you do strenuous activities before bed, you may need to adjust the temperature of your environment.
7. Naps can be very beneficial, especially for night shift workers. Instead of sleeping 8 hours straight during the day to make up for the “sleep deficit,” try taking a 90-minute nap after and a few hours before a night shift.
8. For people who do not work shifts (e.g., new parents, students, older adults), naps are beneficial and have protective factors for mental health and cognitive reserve. It is important to note that the timing and duration of the nap is crucial. Avoid naps after 2 p.m. and naps longer than 90 minutes.
9. Sleep clothing makes a difference, so try to wear loose, light clothing to sleep. If you're cold, an extra sheet or blanket will be more helpful than thick or tight pajamas.
10. If you find yourself thinking about your to-do list, making plans, or maybe even brilliant ideas pop into your head as you lie down on the pillow, keep a journal and pen on hand. your bedside table to quickly take short notes.
Avoid opening your phone to send the reminder or note. This will allow you to sleep with a clear mind and reduce your worry about forgetting what you th
