Mastering Sleep: A User’s Guide to Sleep Hygine
A cornerstone of wellness, sleep is often that elusive companion we struggle to have a healthy relationship with. When things are good they are very good. We fall into a blissful slumber awaking refreshed, revitalized and ready to go. But when they are bad they are awful, rendering us sluggish, chronically stressed, fatter and biologically older. So how do we achieve that honeymoon with sleep? By creating healthy habits around our sleep hygiene. We need to remember that what works for one person may not work for another. We are, after all, unique and individual beings. But good sleep hygiene is kind of a win-win for all.
Let’s Look at Some Stats
70% of us get insufficient sleep
We sleep 2 hours less than we did 4 decades ago
Losing 2 hours of sleep causes inflammatory markers to appear
Healthy people start to exhibit diabetic-like symptoms after chronic poor sleep
Lack of sleep activates the appetite-stimulating hormone ghrelin, and decreases the satiation-signaling hormone leptin, often causing us to over eat or make poor food choices
In our world of ever-increasing states of busyness, prioritizing sleep often falls by the wayside and many of us wear our busy as a badge of honour. Technology has aided the disruption of our circadian rhythms with the perpetual bombardment of blue light emissions - blue light mimics natural daylight and signals our brain that it’s time to wake up! - while also creating platforms for addictive behaviour like bingeing social media and streaming services. Poor diet and nutrition choices also contribute to a lapse in our species’ ability to do something well that we are hard-wired and programmed to do unconsciously, sleep.
The good news here is that we can restore this tool that is our birthright and make it work for us by incorporating simple habits around our sleep hygiene. But first, let’s debunk some myths:
Everyone needs 7-8 hours of sleep
False. Like every other component that makes us human, the amount of sleep one needs varies from individual to individual. Genetics plays a role in how much sleep we need but a very small percentage of the population actually needs less than 5 hours of sleep per night a.k.a “short sleepers”. The average amount of sleep most people need is 7-8.5 hours.
Napping will Negatively Affect Your Ability to Sleep Well at Night
Naps are encouraged to help catch up on lost sleep. Napping has been shown to lower stress levels and is an efficient way to rest. A 20 minute nap can be as healing to the body as an hour of nighttime sleep.
Sleep In on Weekends to Catch Up on Sleep
Consistency is important when it comes to sleep hygiene. Don’t use weekends to play catch up by sleeping in. Try to get up at the same time every day, even on weekends. This creates structure around habit and routine and improves the overall quality of sleep.
It Takes a Long Time for Missed Sleep to Cause Havoc
It only takes 3 days of missed bedtimes to cause problems to your circadian rhythm. Going to bed 4 hours later than normal for 3 consecutive days can throw your cellular and bodily processes out of whack. Shift work and travel across time zones are common stressors.
Practice Good Sleep Hygiene
Stick to a sleep schedule - go to sleep and wake up at the same time every day, 7 days per week. Aim for 7 to 8.5 hours per night.
If you feel tired mid day, nap for 20 to 30 minutes. Try to nap before 4 p.m.
Create a relaxing bedtime ritual at least 30 minutes before bedtime. Take a hot bath, read something light and non-stimulating, meditate, listen to soothing music.
Cut out caffeine by 11 a.m. Caffeine is a stimulant and can stay in your system hours after consumption. Switch to water or herbal tea.
Avoid alcohol close to bedtime - while booze may help you feel drowsy and help you fall asleep, it actually disrupts restorative sleep by delaying the onset of REM sleep. Limit alcohol to one drink at least three hours before bedtime to allow your body time to process.
Leave technology out of the bedroom - use an old school alarm clock with a dimming option and limit TV watching to the living room or den. Bedrooms should be reserved for sleep and sex.
Sleep in the dark - the receptors in our eyes are photosensitive when we are asleep and illumination from glowing lights can disrupt sleep rhythms. Fix light seepage by investing in blackout or shades and removing light emitting devices.
Keep it cool - studies show that sleep is best had in a room around 64 degrees Fahrenheit. Experiment to find the best temperature for you.
Create a bedroom comforting to your mind and senses - your room should be as calming as possible. Keep it tidy, make your bed in the morning, choose colours and decorations that are soothing, consider diffusing lavender which has been shown to be psychologically relaxing. Choose a good quality organic fiber mattress and pillow.
How you sleep is as important as how you live during waking hours. Practicing good sleep hygiene and being conscious of evening habits sends a message to your body that sleep is a priority. And prioritizing sleep will lead to a strong immune system, healthy stress response and a healthy metabolism.
