Sleep. We know we need it, so why is it hard for so many of us to easily fall asleep, stay asleep, and wake up feeling rested?
What is Sleep Hygiene?
One of my favorite topics of discussion in mental health sessions with those I care for is sleep hygiene. If you are unfamiliar with the term, you are not alone. Sleep hygiene refers to your sleep environment and behavior. It includes habits or practices considered essential for quality sleep and daytime wakefulness.
Signs of poor sleep hygiene include:
- Difficulty falling asleep;
- Frequent sleep disturbances; and/or
- Feeling sleepy during the day on a regular basis.
When you are suffering from poor sleep hygiene, the impacts can be felt in every part of your life. It is much harder to manage emotions and think clearly when you are tired all the time. Poor sleep habits can also affect your relationships and overall happiness.
Your Internal Biological Clock
It’s not like you decide each day to not get good sleep, so why is it so hard? All humans have an internal biological clock that regulates sleep cycles called the circadian rhythm. When this gets thrown off, it can put a real wrench in your sleeping pattern.
Things known to affect your circadian rhythm are lack of exposure to natural light throughout the day or being exposed to too much artificial light (fluorescent light, electronics). Other factors that contribute to either poor or good sleep hygiene include nutrition, sleep environment, and behavioral habits.
What We Do Impacts Our Sleep Cycles
Spending a little too much time in front of screens? Studies say that turning off all screens (TVs, phones, tablets, computers, etc.) 90 minutes before bed can make a big difference on your sleep cycle. Eating or drinking food and drinks that have sugar, dairy, gluten, and caffeine late in the day or right before bed can be disruptive to the digestive system making it difficult to fall asleep.
High temperatures and humidity can cause difficulty falling and remaining asleep. They disrupt our body’s internal temperature regulation. Additionally, napping in the day, irregular bedtimes, and increased stress is known to confuse our body’s circadian rhythms.
How Can You Improve Your Sleep?
If you are reading this thinking it sounds a lot like your life, you are not alone. The great news is that there are a lot of things you can do to get your sleep cycle back on track.
Tips for better sleep:
- Have a fixed bedtime and wake-up time. No matter if is a weekday or weekend, waking up at the same time prevents your sleep rhythm from becoming inconsistent.
- Unplug from electronics. Not only do our devices cause mental stimulation that can be difficult to settle down from, but blue light is also thought to decrease melatonin production.
- Use do-not-disturb settings to limit tech disruptions during sleep hours.
- Exercise earlier in the day to prevent an elevated heart rate before bedtime.
- Refrain from consuming caffeinated beverages in the evening and at bedtime.
- Optimize your bedroom. Cuddle up with comfortable bedding and a cool room temperature (cooler is better).
- Use meditation, paced breathing, light stretching, reading, soft music, and other relaxation techniques to put you in a state of calm before bed.
What if Nothing Seems to Work?
Practicing good sleep hygiene will not always fix sleeping problems. Sometimes our bodies like to be difficult. If you have tried the suggestions above, but are still having a hard time feeling well-rested, be sure to consult with your medical provider(s). They can help to rule out sleep disorders or mental health issues that may be affecting your sleep. Diagnoses like obstructive sleep apnea, anxiety, and depression may require other treatments in addition to good sleep hygiene habits.
Most importantly, don’t loose hope. Feeling exhausted is no fun, but help is out there. If you feel like your mental health may be impacting your sleep, please feel free to reach out to us at Covenant Family Solutions. We’re here to help.
