Mastering Sleep Hygiene: The Key to Restorative Sleep

Contributed by Chelsea Fielder-Jenks, LPC-S

Sleep is a cornerstone of our well-being, yet many struggle to get the rest they need. Due to the profound impact of sleep on mental health, it is important that we prioritize quality sleep. By being intentional with our sleep hygiene, we can take action steps to improve our quality of sleep.

What is Sleep Hygiene?

Sleep hygiene refers to a set of practices and habits that are conducive to sleeping well on a regular basis. It's about creating an environment and a series of routines that promote consistent, uninterrupted sleep. Sleep hygiene encompasses various behavioral and environmental factors that can positively or negatively affect your sleep. By making mindful adjustments, you can create an optimal sleep environment and establish routines that promote restful sleep.

Why is Sleep Important?

Quality sleep is essential for both physical and mental health. It plays a crucial role in:

• Cognitive Functioning: Poor sleep can impair memory, decision-making, and attention.

• Emotional Regulation: Lack of sleep can make it harder to manage stress and emotions.

• Physical Health: Chronic sleep deprivation is linked to a range of health issues, including a weakened immune system and cardiovascular diseases.

• Mental Health: Sleep problems and disorders are often co-occurring with mental health concerns like anxiety, depression, and bipolar disorder.

Tips for Improving Sleep Hygiene

Feline sleepy? Cat naps can be a purrfect solution to paws and recharge. Just keep them under an hour and not too close to bedtime.

1. Maintain a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock. Even on weekends, try to stick to your schedule as closely as possible.

2. Create a Restful Environment

Your sleep environment plays a significant role in how well you sleep. Ensure your bedroom is:

• Cool and Comfortable: A slightly cool room, around 65°F (18°C), is often ideal.

• Dark: Use blackout curtains or an eye mask to block out light.

• Quiet: Consider earplugs or a white noise machine if you’re sensitive to noise.

• Comfortable: Invest in a good mattress and pillows that support your preferred sleeping position.

3. Limit Exposure to Screens

The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin, a hormone that regulates sleep, and our circadian rhythms. Try to avoid screens for at least an hour before bedtime. If you must use a device, consider using a blue light filter or warm back light.

4. Incorporate Relaxation Techniques

Developing a pre-sleep routine can signal to your body that it’s time to wind down. Consider incorporating relaxation techniques such as:

• Deep Breathing: Practice slow, deep breathing to calm your nervous system.

• Progressive Muscle Relaxation: Tense and then relax each muscle group to reduce physical tension.

• Mindfulness Meditation: Focus on the present moment to clear your mind of worries and stress.

• Reading a Book: Choose something light and enjoyable.

6. Engage in Joyful Movement

Engaging in regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to finish exercising at least a few hours before bedtime, as exercising too close to bedtime can be stimulating.

7. Create a Relaxing Bedtime Routine

Healgood’s effective tips for sleep hygiene. Feel free to download and save for quick reference.

Engaging in a bedtime routine or ritual as a part of a consistent sleep schedule creates a smoother transition to sleep, as your body will likely begin associating this routine with bedtime and more easily prepare for sleep. Examples include, taking a warm shower or bath, washing your face, brushing your teeth, using relaxing sheet spray, drinking a warm cup of caffeine free tea, reading a book, journaling, and so on. Similarly, having a morning ritual or routine can make “rising and shining” a bit easier.

8. Avoid “sleep disruptors”

Certain foods and beverages can negatively impact sleep.

• Avoid digestive triggers: f you are prone to heartburn or GERD, steer clear of trigger foods before bedtime.

• Limit Caffeine and Nicotine: Both are stimulants that can interfere with sleep. Try to avoid them for at least four to six hours before bedtime.

• Be Mindful of Alcohol or other Substance Use: While substances like alcohol can make you feel sleepy initially, it can disrupt your sleep cycle and reduce sleep quality.

When to Seek Professional Help

While improving sleep hygiene can significantly enhance the quality of your sleep, there are times when medical or professional help may be necessary. Persistent sleep difficulties can indicate underlying issues that require more targeted interventions. Here are some signs that it might be time to seek help from a medical or mental health professional or a sleep specialist:

Here are some signs that it might be time to seek help from a medical or mental health professional or a sleep specialist:

1. Chronic Insomnia: If you struggle with falling asleep, staying asleep, or waking up too early at least three times a week for three months or longer, it may be time to seek help. Chronic insomnia can be a symptom of underlying mental health conditions such as anxiety, depression, or stress-related disorders.

2. Excessive Daytime Sleepiness: If you consistently feel excessively sleepy during the day, despite having enough time in bed at night, it might indicate a sleep disorder like sleep apnea or narcolepsy. These conditions often require medical evaluation and treatment.

3. Loud Snoring or Breathing Interruptions: Frequent loud snoring or observed pauses in breathing during sleep can be signs of sleep apnea, a condition that affects your breathing patterns and can lead to serious health complications if untreated.

4. Parasomnias: Experiencing unusual behaviors during sleep, such as sleepwalking, night terrors, or other disruptive sleep disorders, can interfere with your sleep quality and safety. A sleep specialist can help diagnose and treat these conditions.

5. Restless Legs Syndrome (RLS): If you have an irresistible urge to move your legs, often accompanied by uncomfortable sensations, particularly in the evening or during the night, you might have RLS. This condition can severely impact your ability to fall and stay asleep.

6. Mental Health Concerns: If sleep problems are accompanied by symptoms of anxiety, depression, or other mental health issues, it's crucial to address these with a mental health professional. Conditions like these can create a vicious cycle, where poor sleep exacerbates mental health issues and vice versa.

If you experience any of these signs or symptoms, we recommend that you consult your Primary Care Physician and discuss your sleep concerns with them. They can rule out any medical conditions that might be affecting your sleep and provide a referral to a specialist if necessary. At Healgood, we support our clients with sleep concerns using Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT). CBT and DBT are effective approaches for addressing sleep problems, especially when they are related to mental health issues. Please do not hesitate to reach out if you have concerns about your sleep — we are happy to help!

References:

1. “Sleep: Foundation for Healthy Habits.” Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/sleep-is-the-foundation-for-healthy-habits. Accessed April 11, 2023.

2. Winkelman JW. Overview of the treatment of insomnia in adults. https://www.uptodate.com/contents/search Accessed April 11, 2023.

3. Sleep deprivation and deficiency: Healthy sleep habits. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits Accessed April 11, 2022.

4. Healthy sleep habits. American Academy of Sleep Medicine. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/ Accessed April 11, 2023.

5. Anxiety disorders. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/anxiety-disorders#part_2220 Accessed April 11, 2023.