Many people have trouble falling or staying asleep. In fact, according to the CDC, Centers for Disease Control and Prevention, 33.2% of US adults reported short sleep duration. Insomnia, which is a sleep disorder characterized by difficulty falling asleep, staying asleep, or experiencing non-restorative sleep, despite having the opportunity to sleep can have significant impacts on a person’s overall well-being, functioning, and quality of life. Taking sleep aids may be tempting, however focusing on lifestyle changes and sleep hygiene is a better approach.
What is Sleep Hygiene?
Sleep hygiene refers to the habits and behaviors we cultivate to sleep well on a nightly basis; it consists of habits that pave the way for higher quality sleep and overall better health.
Sleep Hygiene is about putting yourself in a position to optimize your sleep quality. Improving sleep hygiene has little cost and essentially no risk which makes it an important part of strategy to target insufficient sleep.
Signs of Poor Sleep
If you find that it takes you over 30 minutes to fall asleep, are frequently waking in the night, or feeling exhausted during the day, it may be a sign that your sleep quality is diminished. If you are struggling to maintain good sleep, it may be time to seek mental health services in San Diego.
When an individual has consistent poor sleep, it can lead to mood changes (irritability, anxiety, depression, lack of motivation), poor performance (lowered concentration and attention deficits, memory impairment, cognitive decline, and increased errors), and physical health impact (greater risk of developing high blood pressure, obesity, diabetes, and cardiac events.)
How do I Implement Good Sleep Hygiene?
Here are sometimes for better sleep hygiene:
- Stick to a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time every day, even on weekends (give or take 1 hour.) This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
- Create a Relaxing Bedtime Routine: Try to do something to relax your body and mind such as taking a warm bath, listening to calming music, or meditation, progressive muscle, and deep breathing exercises.
- Optimize Your Sleep Environment: Keep your room cool, dark, and quiet. Make sure you have a comfortable mattress and pillow, have blackout curtains, ensure your room isn’t too hot or cold, and minimize noise.
- Limit Exposure to Screens: The use of electronics close to bedtime can disrupt your body’s natural production of melatonin, which is a hormone that regulates sleep. Try to limit exposure to the blue light emitted by screens at least 1 hour before bedtime and consider using blue light filers or wearing blue light-blocking glasses in the evening.
- Watch What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can interfere with your ability to fall asleep and stay asleep. It is recommended to have a light snack closer to bedtime to help keep blood sugars regulated while you sleep.
- Exercise Regularly: Aim for at least 20-30 minutes of moderate exercise each day as it can help improve the quality of your sleep. Be mindful of when you exercise, as exercising less than two hours before bedtime can interfere with sleep.
- Manage Stress: Practice mindfulness, yoga, or journaling to help calm your mind and prepare your body for sleep. Dedicate time each evening for worry time where you down your worries and tell yourself that you will address them in the morning.
- Limit Naps: Avoid napping for too long or too late in the day, as it can interfere with your ability to fall asleep at night.
- Natural Light: Exposing yourself to natural light early in the day can promote your body’s natural wake, sleep cycle.
- Prioritize your sleep: It can be tempting to skip sleep to work, study, socialize however it is vital to keep consistent with a normal sleep routine.
Practicing good sleep hygiene is an essential investment in your physical, mental, and emotional well-being. By adopting simple yet effective sleep hygiene practices, you can unlock the full potential of your restorative sleep. If you continue to experience sleep impairment despite practicing good sleep hygiene, it may be time you speak to a San Diego Psychiatrist to rule out any other condition.