Sleep Better, Live Better
We value our sleep but it can be elusive for many of us, and that can be frustrating and exhausting. Lying in bed awake and desperately struggling to drift off to dreamland can be a nightmare.
We fret and try to force it, making us anxious. Anxiety and stress are key culprits when it comes to falling and staying asleep, along with our poor nighttime habits.
There are just so many psychological and physical factors that may interrupt this vital process, but recognizing the issues and implementing changes can make a difference in getting quality, life-enhancing shut-eye and living healthier.
World Sleep Day celebrates healthy sleep and the transformative power of a good night’s rest. Like nutrition and physical activity, sleep is universally important to keeping the mind sharp and body healthy: it supports memory and learning, promotes a healthy brain, and strengthens the immune response.
Poor sleep is linked to obesity, heart disease, high blood pressure, a compromised immune system, along with impaired judgment and cognition. It’s harder to think and easier to become irritated when you’re sleep deprived. Good ZZZZs are energizing, healing and refreshing. The world just looks sunnier!
Age can be a factor in disrupted sleep as natural changes in sleep patterns occur as we get older, and so too medical conditions and prescription drugs. Stress and lifestyle also play big roles, and these are areas we can increase healthful habits to get peacefully through the night.
Technology is a major disruptor so reducing screen time before bed helps support natural sleep rhythms and the production of melatonin. Blue-light emitting devices like our iPhone, iPad and eReader tell our brains to stop producing melatonin. Supressing this hormone diminishes our ability to fall asleep and increases alertness in brain waves. And even the blue-light filters or night-mode won’t stop your brain from being alert and engaged.
Social media interactions don’t help. They make rumination and negative thoughts come to life when bedtime should be a time to wind down and get sleepy. Seeing what you’re missing can be overstimulating and upset your body clock and mental well-being. Best to disengage. And definitely avoid taking devices to bed with you.
Wind down with soothing self-care activities. Take a leisurely shower, read a book, meditate, journal, or even do some very gentle stretching. Anxious, racing thoughts often come calling at night, and putting them down on paper can help calm the mental chaos. If you can’t fall asleep after 20 minutes of trying, get up and do something boring and relaxing, like deep breathing, to bring on sleepiness.
Eliminate scattered sleep and wake times. Try your best to be consistent: go to bed and get up at the same time, even on weekends, and avoid long naps during the day and late afternoon ones in particular.
Good sleep hygiene includes a dark, quiet and cool environment. Avoid caffeine, alcohol and heavy meals in the evenings, especially in the hours before bed. Begin your day with exposure to outdoor light, and find time to be physically active daily.
It’s normal to experience interrupted sleep every now and then. If it persists or is worsening, however, talk to your doctor. There could be an underlying sleep disorder or health problem, for example insomnia, restless leg syndrome or obstructive sleep apnea, so best to seek out professional help.
