Sleep – we all need it, and yet it seems like we cannot get enough of it. But how important is sleep? I remember when a young, healthy adult came to me with complaints of trouble concentrating that was affecting their relationships, work, and personal activities. Nothing abnormal was seen on their laboratory results. When discussing their symptoms, it was found that the issues with concentrating started around the same time they started working the night shift. This started a conversation about sleep hygiene.
Why is sleep important?
Sleep plays a crucial role in emotional regulation, cognitive function, and overall physical health. Poor sleep can impact work performance, ability and quality of exercise, and mood. Long-term lack of sleep can lead to difficulties with concentrating, learning, decision-making, and other health issues. It has also been linked to diseases such as high blood pressure, diabetes, obesity, and mental health disorders. For such a vital health source, it is surprising that more than one-third of American adults are not receiving the recommended amount of sleep at least half of the week, according to the National Sleep Foundation’s 2020 Sleep in America Poll. The National Sleep Foundation recommends seven to nine hours of sleep for 18- to 64-year-olds, and seven to eight hours of sleep for 65-year-olds and up.
Sleep Hygiene
If you fall into the category of people who do not get enough sleep, there are a few changes to consider that may help. In most cases, the root cause of sleep issues lies with lifestyle habits. These habits that affect sleep patterns and sleep quality are what make up what is called sleep hygiene.
Here are a few routines that can help promote good sleep hygiene:
- Having a set bedtime and wake-up time: This will train your body and mind to get into a routine.
- Limiting your time in bed during the day: Your bed should be used for sleep and intimacy only.
- Avoiding naps: They’ve been shown to affect nighttime sleep.
- Optimizing a comfortable sleep environment: Keep bedroom cool, dark, and quiet.
- Avoiding screens before bed: Blue light from television, phones, and computers affects the release of melatonin, a sleep hormone.
- Minimize sleep disruptions: If you sleep with pets or children, who wake you up throughout the night, consider adjusting your sleeping situation.
Remedies
If your sleep is not optimized despite these changes to your sleep hygiene, don’t worry there are other remedies that can help.
Try relaxation techniques. Practices such as meditation and deep breathing exercises can help calm yourself prior to sleep. Just remember, that these techniques can take time and patience to master, so stick with them.
Limit what you consume before bed. Avoid caffeine six to eight hours before bed., and steer clear of alcohol three to four hours before going to sleep.
Move your body. Incorporating regular physical activity during the day can promote deeper sleep. A recent randomized control trial found that resistance training in older adults improved sleep quality.
Consider natural supplements. Options like valerian root, chamomile tea, or magnesium supplements can promote relaxation and sleep.
Further Work-up
If at any point you need guidance or assistance in this journey for better sleep, you can discuss the issue with your doctor. Your doctor can help identify underlying issues that are affecting yoursleep. They may recommend medication changes, as insomnia may be a side effect of some of your medications. Underlying depression, anxiety, and pain can also affect the quality and quantity of sleep. Managing these symptoms through medication or therapy can lead to improved sleep.
Obstructive sleep apnea (OSA) is a condition in which a person briefly stops breathing during sleep. Successful treatment of OSA can improve sleep and overall health. Depending on whether your sleep difficulty is due to trouble falling asleep or trouble staying asleep, your physician can recommend different medications.
I hope this short article provided some beneficial clarity to the many people struggling with achieving quality sleep. It may be difficult and time consuming optimizing your sleep hygiene and finding which remedies or medications work best for you, but your future self will thank you for it.
If you would like more information on sleep hygiene, you can visit the Sleep Foundation or John Hopkins Medicine.
If you’re not sure where to start, speak with your primary care doctor. If you need a primary care doctor but don’t have one, NGPG has many providers that you can choose from and book an appointment with online.