Sleeping is one of the things in life that influences many aspects of our physical and emotional well-being. Quality sleep for an adequate duration can decrease risk for development of chronic conditions such as hypertension, diabetes, and even obesity. It also has a profound impact on our emotional health by reducing the risk of mood disorders such as anxiety and depression. Improvement in alertness, decision making, and better memory consolidation are cognitive benefits. For the average adult between 7 and 9 hours is generally recognized as an adequate amount of sleep per day, but the quality of sleep is just as important as the quantity.
While there are numerous reasons a person may not be getting adequate sleep quality, or sufficient time asleep, there are several well-established practices referred to as sleep hygiene, that are recommended to help improve sleep. Good sleep hygiene is one of the first steps to addressing many of the problems that cause sleep deprivation and poor quality of sleep. Sleep hygiene is comprised of behavioral practices and environmental modifications that include:
- Keep a consistent schedule: Having a regular night-time routine as well as waking up at the same time every day, including the weekends helps to regulate the body’s internal clock.
- Make the environment suitable for sleep: The presence and absence of light have the biggest impact on the brain’s internal clock (AKA circadian rhythm). Ensuring that the bedroom is dark, quiet and comfortably cool can positively impact the ability to fall asleep and maintain it throughout the night. Only using the bed for sleep or intimacy helps the brain establish a pattern that being in bed means it’s time for sleep and relaxation.
- Limit stimulant exposure/use: Two of the most prevalent stimulants that are widely used include caffeine and nicotine, which affect the ability to fall asleep. Limiting the use of stimulants, especially in the hours prior to bedtime is advisable.
- Regular physical activity and exercise: Regularly exercising positively influences the brain’s internal clock. Exercising during routine waking hours, and avoiding strenuous activities close to bedtime will improve sleep quality.
- Avoiding screen-time prior to bedtime: As mentioned earlier, light has the most prominent influence on the internal clock. Minimizing blue-light exposure near bedtime is important for improved sleep quality. On the flip side, intentional exposure to natural light soon after waking will also have a positive impact on regulation of the internal clock.
- Establish a relaxing bedtime routine: Reading, taking a warm bath, meditating, and other relaxation techniques will signal the brain and body that it is time to sleep.
Engaging in good sleep hygiene is the first step to a healthier and happier sleep. If you struggle with the ability to fall asleep, or maintain adequate sleep quality throughout the night, speaking with a trusted, qualified medical provider about your specific circumstances and situation is recommended. While behavioral and lifestyle modifications are typically universally recommended, each individual circumstance is different and seeking further help might be the thing that makes all the difference in your sleep.
– Cory Gunn is a physician associate at Health West Chubbuck. He earned a bachelor’s degree in athletic therapy from Weber State University and a Master of Physician Assistant Studies from Northern Arizona University. He is accepting new patients.
