Sleep Hygiene
Good sleep comes with healthy good habits, which is called sleep hygiene. Find out our tips and videos to help your and as a next step read more about sleep disorders.
What is sleep hygiene?
Sleep hygiene refers to a set of practices and habits that promote healthy and restful sleep. Good sleep hygiene is essential for getting quality sleep and maintaining overall well-being. These practices aim to create an environment and routine that promote restful and quality sleep. Sleep hygiene is essential for maintaining overall health and well-being. More information can be found on the Sleep Charity website.
Research on sleep hygiene has shown that adopting good sleep practices and habits can have a significant positive impact on sleep quality and overall health.
How to improve sleep hygiene?
Improving sleep hygiene involves adopting healthy habits and practices to promote better sleep. By making these adjustments to your routine and sleep environment, you can enhance the quality and duration of your sleep.
Here are some tips to help you improve your sleep hygiene:
- Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
- Create a Relaxing Bedtime Routine: Establish a calming pre-sleep routine to signal to your body that it’s time to wind down. Activities like reading, taking a warm bath, or practicing relaxation techniques can help.
- Comfortable Sleep Environment: Make sure your bedroom is conducive to sleep. This includes a comfortable mattress and pillows, as well as a cool, dark, and quiet room. You may also want to consider white noise machines or earplugs if noise is a concern
- Limit Screen Time: The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin, a hormone that regulates sleep. Avoid screens for at least an hour before bedtime.
- Watch What You Eat and Drink: Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep patterns. It’s also a good idea to limit liquids before bed to reduce night time awakenings for bathroom trips.
- Exercise Regularly: Regular physical activity can improve sleep, but avoid vigorous exercise close to bedtime, as it can have the opposite effect.
- Manage Stress: High levels of stress and anxiety can interfere with sleep. Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to reduce stress.
- Limit Naps: While short power naps can be refreshing, long or irregular daytime napping can disrupt your sleep at night. If you need to nap, keep it to 20-30 minutes and earlier in the day.
- Avoid Clock-Watching: Constantly checking the clock during the night can create anxiety and make it harder to fall back asleep if you wake up. Consider turning your clock away from your line of sight.
What are the benefits of sleep hygiene on mental health?
Good sleep hygiene practices can have several significant benefits for mental health. Adequate, restful sleep is essential for emotional well-being and can play a crucial role in managing and preventing various mental health issues.
Recent Sleep research published in March 23 shows a strong correlation between good sleep hygiene and mental health with a high percentage of subjects who had problems sleeping during the past three months was significantly higher among those having poor sleep hygiene practices (76.5%) than their counterparts (56.1%).
Here are some of the key benefits of sleep hygiene on mental health:
Improved Mood Regulation: Adequate sleep helps regulate mood and emotions. It can reduce irritability, mood swings, and emotional reactivity. Individuals who practice good sleep hygiene are better equipped to manage stress and maintain a more stable mood.
Stress Reduction: Proper sleep contributes to lower stress levels. When you’re well-rested, you are better able to cope with stressors, and your body’s stress response is more balanced.
Enhanced Resilience: Good sleep supports psychological resilience, allowing individuals to bounce back from setbacks and challenges more effectively.
Reduction in Symptoms of Anxiety and Depression: Consistent, high-quality sleep can help reduce the severity of symptoms associated with anxiety and depression. Sleep deprivation often exacerbates these conditions.
Improved Cognitive Function: Quality sleep enhances cognitive functions such as memory, attention, and problem-solving, all of which are crucial for mental well-being.
Enhanced Emotional Processing: During sleep, the brain processes and consolidates emotions and experiences. Proper sleep allows individuals to process and make sense of their feelings, which can contribute to improved emotional health.
Reduction in Risk for Mental Health Disorders: Adequate sleep may play a protective role in reducing the risk of developing mental health disorders. Chronic sleep deprivation is associated with an increased risk of conditions like anxiety disorders and depression.
Better Coping Strategies: Individuals who prioritise sleep tend to have more effective coping strategies when faced with challenging situations, which can promote better mental health outcomes.
Enhanced Self-Care and Self Esteem: Practicing good sleep hygiene is a form of self-care. It encourages individuals to prioritize their well-being and establish healthy routines, which can positively impact mental health.
What is sleep deprivation?
Sleep deprivation refers to a condition in which an individual consistently receives inadequate or insufficient sleep compared to their body’s physiological and psychological needs. According to Mental Health UK Almost 1 in 5 people in the UK aren’t getting enough sleep. 25% of adults in the UK cite money worries as negatively impacting their sleep. Sleep deprivation can occur as a result of various factors, including lifestyle choices, work demands, medical conditions, or sleep disorders.
What does lack of sleep cause to your body and mentally?
Sleep deprivation refers to a condition in which an individual consistently receives inadequate or insufficient sleep compared to their body’s physiological and psychological needs. It can occur as a result of various factors, including lifestyle choices, work demands, medical conditions, or sleep disorders. When a person does not get enough sleep over an extended period, it can have adverse effects on physical, mental, and emotional well-being.
Key characteristics and consequences of sleep deprivation include:
Reduced Sleep Duration: Sleep-deprived individuals consistently get less sleep than the recommended amount for their age group, typically less than 7-9 hours for adults.
Daytime Fatigue: One of the most common and immediate consequences of sleep deprivation is excessive daytime sleepiness. Individuals may struggle to stay awake, remain alert, and concentrate during the day.
Cognitive Impairment: Sleep deprivation can lead to impaired cognitive function, including difficulties with memory, attention, decision-making, and problem-solving.
Mood Disturbances: Sleep-deprived individuals are more prone to mood swings, irritability, and heightened emotional sensitivity. This can result in increased stress, anxiety, and a greater risk of mood disorders.
Physical Health Issues: Chronic sleep deprivation is associated with a range of physical health problems, including an increased risk of hypertension (high blood pressure), heart disease, diabetes, and obesity.
Weakened Immune System: Inadequate sleep can weaken the immune system’s ability to defend against infections, making individuals more susceptible to illnesses.
Weight Gain: Sleep deprivation disrupts hormones that regulate appetite, often leading to increased food intake and weight gain.
Risk of Accidents: Fatigue from lack of sleep is a major contributor to accidents, including car accidents and workplace incidents. Reaction times are slowed, and coordination is impaired.
Microsleeps: During extreme sleep deprivation, individuals may experience brief episodes of microsleep, where they involuntarily fall asleep for a few seconds, even when trying to stay awake. This can be particularly dangerous when engaged in tasks that require attention, such as driving.
Hallucinations and Delusions: In severe cases of sleep deprivation, individuals may experience hallucinations (seeing or hearing things that are not there) and delusions (false beliefs).
Mental Health Impact: Chronic sleep deprivation can contribute to the development or exacerbation of mental health disorders, including depression, anxiety, and bipolar disorder.
Reduced Quality of Life: Sleep deprivation can significantly impact an individual’s overall quality of life by limiting their ability to enjoy daily activities, maintain relationships, and participate in social interactions.
Tips for Better Sleep Through the Day
In the Morning
Get a sun bath As well as helping your body to regulate your circadian rhythm, having a short sun bath in the morning can help the production of Vitamin D and Serotonin (happy hormone); more research has shown the benefits of Vitamin D in sleep regulation
During the Day
Avoid caffeine after 4pm We all love coffee but bear in mind that It can take up to 8 hours to completely clear caffeine from your bloodstream. So, having your last coffee before 4pm can be a good option to avoid any interference with your ability to get off to sleep.
During the Evening
Avoid blue light 1 hour before bed We are all attached to our phone, tablets and giant TV screen but it is good to know that electronic devices emit blue which prevent the creation of melatonin, the sleep hormone. Also, sleeping on our bed with your phone increases our chances to be distracted and keep ourselves active while our body just wants to sleep.
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