The Importance of Sleep Hygiene
Why sleep?
Sleep is important for many physiological processes. Recommended guidelines for adequate sleep for adults is around 7–9 hours of uninterrupted sleep. In a sleep study “participants expressed that inadequate sleep negatively influenced mental and physical health, emotional stability, memory, ability to multitask, and decision-making” (Rottapel et al., 2020).
Quality of sleep is just as important as quantity. Quality sleep is defined as restful, uninterrupted sleep with adequate REM cycles. Obtaining quality sleep can be dependent on many various factors. Some ways to boost sleep hygiene practices include setting a routine for yourself. Take some time to consider the area in which you sleep. Asking questions such as; is this area peaceful, are there distractions such as noise, light, temperature, clutter, uncomfortable, etc.
Setting the scene can be the first step in creating a comfortable sleeping environment. If possible using a bedroom only for sleeping and romantic intimacy can start to create a mental correlation between rest and location. Finding a comfortable bed that is supportive lowers restless behavior and can help improve sleeping practices. Once a person feels their environment is comfortable they can start to take into consideration behaviors and routine creation.
The body and circadian rhythms are very affected by routine, temperature and light. During the evening portion of the day, a person can consider starting their wind-down routine. This may look like using a colored light or dimmer to induce the production of melatonin. “Melatonin is a well-recognized sleep inducer which conveys information of the daily cycle of light and darkness to the body” (Zhao et al., 2020).
Mimicking the earth’s natural routines of darkening and cooling can help increase melatonin production. Sleeping at a cooler temperature also is supportive of restful sleep and the production of melatonin, the body wants to drop its core temperature by roughly 1 degree during sleeping hours. Ways to support this physiological temperature change include drinking a warm non-caffeinated liquid, taking a warm bath or shower, and/or letting the room cool down before rest time.
“The body maintains a biological rhythm called circadian rhythm which oscillates in cycles of 24 hours, a normal circadian rhythm orchestrates the physiological cycles happening each day” (Zhao et al., 2020). As these cycles are rhythmical they include the entire portion of a daily routine, meaning setting yourself up for nighttime success also includes what happens during the day.
Upon waking up viewing direct natural sunlight can help the body’s melatonin cycle set, this allows the body to recognize a wake-up time and start of the day which increases melatonin production later in the evening when the light begins to fade. Creating a routine with set wake up and sleep times can help to maintain consistency.
Caffeine, Food, and Sleep
During the morning time is the best time to consume caffeinated beverages if you enjoy them, consuming caffeine later in the day can linger in the body’s system and interfere with sleeping practices. “Caffeine which is contained in caffeinated coffee or tea causes a decrease in total sleep time and quality, as well as an increase in sleep induction time” (Zhao et al., 2020). Caffeine affects people in different ways, but generally has a half-life of about 10 hours meaning caffeine consumed later in the day can still be affecting a person late into the evening.
Sleep and food are more interconnected than one might think. Certain food habits and choices have been known to interact with sleep and vice versa. “Dietary quality and intake of specific nutrients can impact regulatory hormonal pathways to alter sleep quantity and quality” (Frank et al., 2017). Certain foods can contain melatonin which can have a direct effect on sleep (Zhao et al., 2020). Other foods can have an effect on unrestful sleep, including increasing inflammation or discomfort. In a study, it was noted that “long-term nutritional factors could alter the inflammation status which is also closely related with insomnia” (Zhao et al., 2020).
Food choices can also be affected by the amount of sleep a person gets, feelings of fatigue and tiredness can start to affect cravings and the types of foods a person gravitates to during the day. Improper sleep “affects the intake of total energy, as well as of specific foods and nutrients, through biological and behavioral mechanisms” (Frank et al., 2017).
Becoming mindful of food choices and sleep duration can start to map out a causal link between dietary choices and lifestyle habits. Increased stress and cortisol levels can start creating cravings toward foods that may be higher in energy due to the lack of energy a person is feeling during waking hours. “Short sleep duration combined with poor sleep quality is associated with low adherence to a healthy diet and regular meal patterns” (Theorell-Haglöw et al., 2020). By noticing and creating routines around sleep practices and meal habits a person can begin to find a balance of what works best for them.
Tips to Improve Sleep Hygiene
- Notice personal routines
- Start to create a sleep plan and practice, try using set wake and sleep times
- Create a comfortable space to sleep, try to use this space only for sleep and restful practices
- Take note of light and temperature, cooler and darker during the evenings, and viewing natural light upon waking can support circadian rhythms
- Put devices away and turn off the tv at least 1 hour before sleep
- Start to be mindful of food choices when you have proper sleep vs inadequate, are there any significant changes?
- Include self-care and stress reduction into routines to put the mind at ease and decrease ruminating thoughts
Overall, sleep plays a main role in many physiological processes. Has an influence on diet, physical health, and mental health. In a study, participants reported that “inadequate sleep negatively influenced mental and physical health, emotional stability, memory, ability to multitask, and decision-making” (Rottapel et al., 2020). Another study about dietary choices and sleep adequacy showed that “short sleep duration combined with poor sleep quality is associated with low adherence to a healthy diet and regular meal patterns” (Theorell-Haglöw et al., 2020).
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References
Frank, S., Gonzalez, K., Lee-Ang, L., Young, M. C., Tamez, M., & Mattei, J. (2017). Diet and Sleep Physiology: Public Health and Clinical Implications. Frontiers in neurology, 8, 393. https://doi.org/10.3389/fneur.2017.00393
Rottapel, R. E., Zhou, E. S., Spadola, C. E., Clark, C. R., Kontos, E. Z., Laver, K., Chen, J. T., Redline, S., & Bertisch, S. M. (2020). Adapting sleep hygiene for community interventions: a qualitative investigation of sleep hygiene behaviors among racially/ethnically diverse, low-income adults. Sleep health, 6(2), 205–213. https://doi.org/10.1016/j.sleh.2019.12.009
Theorell-Haglöw, J., Lemming, E. W., Michaëlsson, K., Elmståhl, S., Lind, L., & Lindberg, E. (2020). Sleep duration is associated with healthy diet scores and meal patterns: results from the population-based EpiHealth study. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 16(1), 9–18. https://doi.org/10.5664/jcsm.8112
Zhao, M., Tuo, H., Wang, S., & Zhao, L. (2020). The Effects of Dietary Nutrition on Sleep and Sleep Disorders. Mediators of inflammation, 2020, 3142874. https://doi.org/10.1155/2020/3142874
