Sleep Hygiene and Your Quality of Life
You might have heard it a thousand times, but it's always a good reminder.
Poor sleep = poor health.
So many people struggle with sleep, whether it's getting to sleep at a decent hour, falling asleep, staying asleep, or getting consistent sleep. Sleep is one of the easiest things to trivialize; it's one of the first things we push aside when we're busy or overwhelmed. Yet, a lack of sleep (or restful sleep) is one of the biggest factors contributing to making us feel even more overwhelmed.
Sleep plays a crucial role in maintaining our overall health and well-being. When we consistently struggle to get a good night's sleep, our quality of life is diminished. From a weakened immune system and increased risk of chronic diseases, to impaired thinking and emotional well-being, poor sleep is closely linked to a multitude of health issues.
Sleep Hygiene
Before we go further, let's talk a little about sleep hygiene. Sleep hygiene is the habits, behaviors, and environmental factors that help you sleep well. Think of sleep hygiene like you would personal hygiene. If you didn't shower very often, never brushed your teeth, and used your sleeve to sneeze into, people might refer to you as having "poor personal hygiene." The same goes for sleep hygiene. If you go to bed late 5 nights out of the week, take your phone to bed every night, and regularly feel exhausted, your sleep hygiene may be considered poor.
The term sleep hygiene is helpful when thinking about your current sleep habits and how you could improve and maintain them. But for now, let's delve back into to what happens if our sleep hygiene really stinks.
Common Effects of Poor Sleep Hygiene
Poor sleep can have a range of negative effects on both our mental and physical health.
Reenergize yourself and your life.
Short-Term Effects of Poor Sleep
When we don't get enough restful sleep, we start to see the negative effects almost right away. Common initial effects of poor sleep include:
fatigue
moodiness
poor cognitive function (i.e. difficulty focusing or concentrating)
poor appetite and more.
When we continue to have chronic sleep deprivation, these initial effects start to compound and become even more severe.
Long-term Effects of Poor Sleep
hypertension
cardiovascular disease
weight-related issues
depression
memory loss
immune system deficiency and much more.
As you can see, prioritizing good sleep habits is more than just being alert during the day. It's about maintaining overall health and well-being.
Good Sleep Hygiene
When we were children, we might have had a bedtime routine. Maybe we changed into our pajamas, brushed our teeth, and then were read a few books before lights out. For the most part, whatever this routine might have been, it probably led to some quality sleep each night.
We're creatures of habit. We like schedules. But sometimes, as adults, we're not very good at creating routines for ourselves when it comes to ending the day. A sleep routine may be all we need though.
Tips to Setting a Sleep Routine
1. Set a consistent bedtime and wake-up time. Starting the day and ending the day at the same time can significantly help in creating and maintaining a regular sleep schedule. By going to bed and waking up at the same time every day, our bodies can regulate their internal clock, our circadian rhythm, making it easier to fall asleep and wake up naturally at the same time each day.
2. Try not to self-sabotage. Try to avoid things that may lead to you having a less-than-restful night. These may be things like:
avoiding caffeine after lunchtime
not taking long naps in the middle of the day
maintaining a safe, calm, and dark sleeping space
scheduling less important/stressful tasks later in the evening
2. Do the same thing before bed each night. Establishing a bedtime ritual can also contribute to better sleep. Consider incorporating habits like:
reading before bed
turning off electronic devices at least an hour before bedtime
keeping the lights dim
staying relatively relaxed and quiet (aka, no working out right before bed)
taking a warm bath in the evening
meditating
By doing these calming activities consistently before bed, our bodies can recognize them as signals that it's time to wind down and prepare for sleep.
Therapy to Get Better Sleep in Charlotte, NC
If you find yourself still struggling to maintain a good sleep schedule and routine after trying these things, there's still hope. While in some cases your difficulty sleeping and getting adequate rest may be medically related, in most cases stress and anxiety wreak havoc on your emotions, thoughts, and nervous system.
Therapy can offer a valuable, non-pharmacological approach to addressing sleep problems and improving overall well-being. As a therapist who specializes in anxiety, I work with individuals to address underlying issues that may be contributing to sleep difficulties. These may be things such as work or relationship stress, trauma, big life changes, or unresolved emotions. By learning new coping skills and looking at the root of their anxieties, individuals can effectively manage their stress and improve their ability to relax and fall asleep.
If you live in North Carolina and feel your sleeplessness is getting the best of you, please feel free to reach out today.. Your short-term and long-term health are worth it!
I would like to be clear that this blog post is not intended to substitute for professional counseling. If you are in need of support, please consider speaking to a professional counselor.
