Importance of Sleep
How important is sleep really? The Centers for Disease Control and Prevention (CDC) and the American Academy of Sleep Medicine indicate that adults are recommended to get seven or more hours of sleep a night on a regular basis. And yet, more than a third of American adults don’t get this amount of sleep. Our basic needs are so crucial, and making sure we stay on top of them is beneficial to our overall mental health and cognitive well-being. People use the expressions “I woke up on the wrong side of the bed” and “maybe you should sleep on it” for a reason. Our mood, our decision making skills, our mindset and more can be influenced by our sleeping habits and hygiene. So how can those who aren’t getting enough sleep create habits to begin to remedy their lack of sleep?
Create a Sleep Schedule
It is beneficial to create consistency around your sleep schedule. Researchers have found that going to sleep and waking up around the same time every day is equally as important as the total number of hours of sleep one gets. Put yourself on a schedule, pick a time and try to stick with it for a few weeks and see how the regularity feels. It’s also important to recognize that there will always be things that come up that prevent you from always being able to get into bed or wake up at the same time everyday- perhaps you have a late night birthday celebration, or an early flight- but remember persistence not perfection!
2. Put Away Your Devices
This habit is a tricky one. It is one that most of us know already, but find it hard to maintain. The blue light that emits from our electronic devices can impact our natural sleep cycles. Evolutionarily, humans rely on our circadian rhythms to register when we should be going to sleep and waking up. Our bodies “sync up” with the sunlight and take our cues from the light around us to know when to sleep and when to be awake. It used to be that the sun was the only source of light that affected our sleep “rhythm”, but now the blue light emitting from our devices can affect our circadian rhythm. It “tricks” us into thinking that it is time to be awake, because it is light so of course it is daytime. To avoid blue light keeping you awake at night, try to put away your devices an hour before your scheduled bedtime.
3. Be Intentional With Your Activity Levels
Physical activity during the day can pay dividends at the end of the day when you are going to sleep. Firstly, getting regular exercise during the day has an impact on our body’s production of melatonin: a hormone crucial to sleep regulation. More melatonin typically makes it easier to fall asleep faster and improves the quality of sleep. Additionally, people many times will have trouble falling asleep due to stress and physical activity can reduce stress levels. Hopefully moving your body throughout the day with some regularity will quiet some of those stressful thoughts that pop up when you’re trying to fall asleep. Lastly, research has shown that “adults who exercised for at least 30 minutes a day slept an average of 15 minutes longer than those who did not exercise”. There is quite a bit of connection between physical activity during the day and the quality and duration of sleep at night! Beyond just physical activity, activity in general, can have an effect on your sleep. Try to carve out “free time” for yourself throughout the day so that bedtime is not the first time you feel like you have time for yourself all day. Maybe you have noticed yourself staying up late to do things you love or find relaxing, like watching your favorite show or playing video games. A lot of people will subconsciously rebel against sleep if they feel like it's the first thing they’ve had control of all day. So be intentional about trying to fit in more moments and activities of “free time” throughout the day so it doesn’t feel like before bedtime is your only chance.
4. Talk to a Professional
Make sure that you cover all bases if you are having trouble getting enough sleep. Talk with a physician to check that there isn’t anything physical/medical such as sleep apnea. Reach out and talk to a therapist about your sleep trouble as well. With therapists, such as the ones at Be You Psychotherapy, you can explore what thoughts and feelings may be contributing to keeping you awake at night as well as more sleep hygiene tips for better sleeping habits!
