Restless nights? You’re not alone. In our modern, hyper-paced, relentlessly connected world, a great night’s sleep is a rarity for many. A 2024 report from the National Institute of Health (NIH) declared that more than half of US adults have trouble sleeping at least several nights a week. But sleep is not just about feeling rested. It’s about health and wellness.
Why Sleep Matters: The Science Behind a Good Night’s Rest
At night we rest and rejuvenate – while we sleep, the brain consolidates memories, cycles emotions and regulates hormones required for physical and emotional health. Degrading sleep leads to detrimental side-effects: chronic sleep loss has a long-lasting impact.
The Ripple Effects of Sleep Deprivation:
Decreased Cognitive Function: Sleep loss causes poor focus, impaired memory and worse reaction times, which can affect occupational functioning as well as everyday tasks. Suppressed Immune System: Without adequate sleep, the body’s natural defenses are lowered, reducing our resistance to illness. Regulation of Mood: Sleep deprivation can worsen anxiety and depressive symptoms and trigger irritability and mood swings. (For an in-depth look at the science behind sleep as it relates to health, read our blog post ‘Why is it vital to get good sleep for your health?.
Sleep Hygiene: Cultivating Habits for Restful Nights
So making sure you stick to good sleep hygiene – healthy habits – should be a priority: 1. Normalize your sleep – go to bed and get up at the same time each evening and morning, even on the weekends.2. Keep your bedroom cool, dark and quiet.3. Leave your phone and tablet outside the bedroom.4. Plan extra time before bed for activities such as reading (light sources such as lamps and e-readers can help) or taking a bath. Consistent Rhythm: Stick to a regular bed and wake time, even on the weekend. Both your brain and body perform better when exposed to a healthy sleep-wake cycle (ie, circadian rhythm). Relaxing Bedtime Routine: Engage in calm activities that will help you wind down such as reading a book, taking a warm bath, or practicing light stretches. Avoid electronic devices or watching TV one hour before bed. (Get tips on making your bedroom environment sleep-friendly in our post “Creating a sleep-friendly bedroom environment”.) Optimize Your Sleep Environment Create a dark, quiet and cool sleeping environment. Buy blackout curtains for your bedroom, a set of earplugs and a comfortable mattress and pillows.
Taming the To-Do List: Managing Stress for Better Sleep
Chronic stress is perhaps the biggest disrupter of sleep. Hormones such as cortisol, released when we’re stressed, interfere with sleep quality. Some ways to manage stress and improve sleep are:
Relaxation skills: do a relaxation exercise, like breathing exercises, progressive muscle relaxation, or meditation before bed to quiet your mind and body. Regular Exercise: Engaging in moderate exercise habits and reducing sedentary behaviour can decrease stress levels and improve sleep quality. To avoid supra-spinal arousals, do not engage in strenuous exercise within a few hours of your regular bedtime. CBT: Speak to a CBT therapist about negative thought patterns that contribute towards stress and anxiety. (To read about more stress management strategies that are specifically tailored to improve sleep, check out our blog post on ‘Effective stress management techniques for better sleep’.)
Sweet Dreams: Prioritizing Sleep for a Healthier You
Putting rest first is an investment in your health and well-being. Making simple sleep hygiene changes, implementing stress management and sleep hygiene tools, and reducing distractions and stimulants from your sleep space can bring back those beloved restful nights and refreshed mornings. Small modifications in daily habits can profoundly affect your night-time routine and lead to healthier sleep habits. Lighten your load, put away your phone and put rest first – your brain and body will love you for it.
