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The importance of sleep and how it impacts physiological and neurological systems are becoming more deeply understood. Sleep scientists (yes, that’s a thing) around the world are studying the ways in which sleep both positively and negatively affects our lives. Their findings are a cause for great concern for those who are not getting enough sleep.
Few people truly recognise just how important sleeping is. Poor sleep hygiene, as it’s called, has the potential to shorten your lifespan, along with correlating strongly with obesity, metabolic syndrome and impaired physical performance (Dedhia 2017).
But the impact of poor sleep doesn't stop there. According to sleep scientist extraordinaire, Matt Walker, 'Indufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer's disease,' (Why We Sleep). And if that isn't shocking enough, Walker goes on to say that those who don't get their 40 winks are at greater risk of atherosclerosis, stroke and congestive heart failure.
Why sleep is important for mental health
In addition, the quality of sleep is an indicator of general wellbeing. Irregular sleeping patterns have been shown to impair or diminish the quality of a person’s life. Poor sleep hygiene is associated with heightened states of anxiety, stress and depression (Why We Sleep).
More reasons why sleep is important
Impaired memory
Impaired learning capacity
Increases states of anxiety, stress and depression
Increases chances of developing obesity
Could increase susceptibility to Alzheimer’s
A mere one hour of sleep deprivation can significantly increase one’s risk of suffering a heart attack
Sleep loss has been shown to impair immune system function
Short sleep duration is linked to an increased risk of cancer
How to sleep better?
Now that we've briefly reviewed the nightmarish impacts of poor sleep on both our physical and mental health, it makes sense to explore the best methods to improve sleep hygiene.
Many of the methods are common sense and it's likely that you already know them. However, even though many people know that screentime is the archnemesis of sleep, it is still one of the most commonly reported causes of sleep disturbance. Thus, as Matt Walker argues, one of the most important things we can do to improve the quantity and quality of our sleep is to form a routine.
The following tips can help you establish the perfect sleep routine. To make them easier to access, I've organised them into three stages. Stage one, the furthest point before climbing into bed, consists of things we can do throughout the day to improve our prospects of a good night.
Stages two and three focus on what we should be doing in that final hour before going to bed. Also, we'll consider what to do on those nights when the sleep fairy fails to visit us.
How to improve sleep Step #1:
Abstain from caffeinated or sugary drinks for a minimum of 6 hours before bedtime. Why? Because caffeine can continue to stimulate the brain for up to 6 hours after ingestion.
Impose a strict zero-tolerance attitude on napping throughout the day. Yes, there is evidence out there in favour of napping; some studies have shown that it can boost mood and increase cognition. However, for light sleepers or people who struggle to sleep napping can impoverish the quality of our sleep.
Resist the temptation to hit snooze and don’t make a habit of lying in. Yes, it’s probably not going to hurt once a week – say as a Sunday morning treat – but sneaking in extra Zzzs can disrupt sleep cycles.
Stay active throughout the day and, if possible, try to squeeze in some exercise. (Wake up to this quick morning routine.)
How to improve sleep Step #2
Avoid bright lights – including ‘screen time’ – for at least an hour (or two) prior to tucking up. Bright light can adversely impact how the brain regulates sleep hormones and deceive it into thinking that it's daytime.
Avoid strenuous physical activity at least one hour before boarding the sleep train. Exercise induces a heightened arousal state which may delay feeling relaxed for sleep.
It is good practice to create an environment conducive to inducing a restive ‘sleepy’ state at least an hour before entering the Land of Nod.
How to improve sleep Step #3
Maintain a routine and rigidly stick to it. Apparently, according to sleep scientists, we can train ourselves to sleep not only better but more deeply. One of the best ways to do this is to establish a routine and avoid breaking it. Contrary to popular best sleeping practices advice, even if you are not tired you should still observe your routine.
For example, let’s say you habitually climb into bed bang on 10 pm, at 9 pm you would ensure that all devices are turned off, lights turned down, and maybe a bit of soft music playing in the background and you might begin reading a pleasant book (I recommend Hemmingways' Garden Of Eden) or engage in a relaxing activity: Pilates, light Yoga or meditation.
A body scan meditation can help your mind and body relax to help settle you ready for sleep. Most people find they fall asleep before the end of the meditation!
To conclude
As we've seen, recent research is waking us up to the importance of improving our sleeping patterns. Yet, despite the science, Matt Walker claims that we in the West are suffering a 'sleep epidemic.' He tells us that some 60% of adults do not get anywhere near the recommended 7 to 9 hours. And if it can be believed, the statistics are worse for young people.
But there is good news. We possess the power to improve our sleep. Using the simple tips, tricks, and tactics above can help you enjoy consistently better sleeping habits.
About Dr Laura Allen –
Dr. Laura Allen is a Chartered Psychologist & Integrative Therapist who specialises in anxiety, mindfulness and stress. She is a published author of numerous research papers in the field of Positive Psychology. Laura works with clients and supervises other practitioners.
Great blog post thanks for sharing