Sleep Your Way To Good Health: All You Need To Know About Sleep Hygiene
Do you frequently find yourself gazing at the ceiling, tossing and turning in search of the perfect sleep position? You are certainly not alone. In a 2019 study conducted by tech giant Fitbit, it was revealed that India ranks as the second-most sleep-deprived country. On average, individuals in India get around seven hours and a minute of sleep, coming in just shy of Japan’s six hours and 47 minutes.
While numerous factors contribute to poor sleep, it is undeniable that your sleep quality not only affects your physical health but also has a significant impact on your mental well-being. Sleep deprivation can take a toll on your psychological state and overall mental health. Moreover, individuals facing mental health challenges are more likely to experience insomnia and other sleep-related disorders. This is precisely where the concept of sleep hygiene comes into play.
What Is Sleep Hygiene?
Sleep hygiene encompasses the practice of cultivating healthy sleep habits. The importance of good sleep hygiene cannot be overlooked due to its profound impact on both your mental and physical well-being, as well as your overall quality of life.
It is important to recognise that your daily behaviours, extending beyond the moments just before bedtime, can significantly influence the quality of your sleep. Factors such as your dietary and beverage choices, daily schedule, evening routines, and various other activities all contribute to your ability to achieve restful sleep.
Consequences Of Poor Sleep
For healthy adults, the immediate effects of sleep disruption encompass heightened stress levels, diminished quality of life, emotional turmoil, mood disorders, impaired cognitive function, memory retention, and overall performance.
When sleep disruption transforms into a chronic issue, it may lead to more severe health concerns, including elevated blood pressure, cardiovascular disease, abnormal lipid levels, weight-related problems, type 2 diabetes, and gastrointestinal disorders, among others.
Mental Health & Sleep
There is a strong association between mental health conditions like depression and anxiety and sleep disturbances, as indicated by a study. These two often occur hand-in-hand.
While sleep disruptions can be a consequence of mental health issues, recent evidence indicates that the causal relationship can also operate in the opposite direction, with sleep problems playing a role in the development of and aggravating mental health conditions.
Stress & Sleep
Everyday stress can significantly disrupt your sleep patterns and overall well-being, and this relationship between sleep and stress appears to be bidirectional.
It’s not surprising that the quality and duration of sleep are influenced by stress. This issue works both ways: when the quality and length of sleep decrease, stress tends to increase, and there are more instances of nighttime restlessness due to stress.
Given the negative impact of sleep disruptions on physical and mental health, it’s crucial to address any underlying health concerns that may be contributing to sleep disturbances and reach out to your healthcare provider to establish an effective sleep hygiene routine.
Practising Sleep Hygiene
Improving your sleep quality begins with making modest adjustments to your lifestyle habits. Implementing routines, engaging in regular physical activity, cultivating a conducive sleep environment, and making dietary changes can all have a positive influence on your sleep. Here are some recommendations for adopting sound sleep hygiene practices.
- Have A Consistent Sleep Schedule
Maintaining a regular sleep schedule, where you retire to bed and rise at the same time daily, not only promotes routine but also enhances sleep quality. The duration of your nightly sleep plays a crucial role in establishing this consistent schedule.
2. Set A Night-time Routine
Creating a nightly ritual that involves activities you find enjoyable can aid in relaxation and prepare you for bedtime. Whether it’s reading a book, indulging in a bath, practising meditation, engaging in restorative yoga, gentle stretching, listening to soothing music, following an extensive skincare routine, or journaling, these calming pursuits facilitate the transition from wakefulness to slumber.
3. Create An Ideal Sleep Environment
Creating an ideal sleep environment can facilitate easier sleep onset. The preferred environment is devoid of electronic devices, maintains a comfortable temperature, and offers adequate darkness for falling asleep. You can also have a cup of calming teas such as chamomile a few hours before bedtime.
Strive to minimise the use of all electronic gadgets, such as phones, TVs, tablets, and laptops, at least an hour before bedtime. Ensure that all lights in your room are either turned off or dimmed, and set your AC or thermostat to a comfortable temperature.
4. Incorporate Physical Activity Before Bedtime
Participating in regular physical activity has been found to enhance both the quantity and quality of sleep. Additionally, research suggests that if you prefer evening exercise, there’s no necessity to switch your workout routine to the morning hours. Studies show that moderate-intensity exercise within 60 to 90 minutes of your bedtime should not negatively impact your sleep. However, engaging in vigorous activities that conclude 60 or more minutes before bedtime may lead to sleep disturbances. As a result, it’s advisable to reserve high-intensity workouts for earlier in the day and opt for moderate-intensity activities like yoga, walking, or low-impact swimming before bedtime.
5. Watch What You Consume Before Bedtime
Achieving quality sleep starts with maintaining a balanced stomach, neither overly full nor too empty. It’s advisable to steer clear of substantial, high-fat meals close to bedtime, as they have been linked to sleep disturbances.
Furthermore, consuming stimulants like caffeine shortly before your desired bedtime can significantly hinder your ability to fall asleep. If you have a regular habit of drinking caffeinated beverages such as coffee, tea, or soda, aim to consume them earlier in the day, avoiding consumption during the evening hours. It’s worth noting that caffeine taken within six hours of bedtime can disrupt your sleep patterns.
In Conclusion
In conclusion, prioritising healthy sleep habits and maintaining good sleep hygiene is essential for your overall well-being. Quality sleep has far-reaching effects, positively impacting your physical and mental health. By adopting simple yet effective lifestyle changes and building a consistent sleep routine, you can improve the quantity and quality of your sleep. This, in turn, will enhance your daily life and contribute to your long-term health and happiness. Remember, sleep is not a luxury but a vital necessity, and practising healthy sleep hygiene is the key to a well-rested, rejuvenated, and productive life.
References:
- https://www.healthline.com/health/sleep-hygiene#relaxing-routine
- https://www.verywellmind.com/what-is-sleep-hygiene-5085887
- https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-hygiene
- https://www.sleepfoundation.org/sleep-hygiene
