Sound Sleep: Tips for Better Sleep Hygiene
Sleep, like diet and exercise, is at the foundation of health. Although most know to aim for 7-8 hours of sleep per night, getting those hours are not always easy or feasible. Whether it be because of an external or internal issue, 7-19% of people report a lack of sleep and/or rest according to the Centers for Disease Control and Prevention. Sleep deprivation can cause cognitive issues, like memory loss and decreased ability to concentrate; increased metabolic disease risks, like heart attack and diabetes, as well as safety issues, due to the increased possibility of a motor vehicle accident. Our hope is to prevent these issues by targeting the root of sleep issues. Continue reading for sleep hygiene tips that will help you consider why you might have difficulty sleeping.
Comfort Tips
Sometimes sleep issues can stem from something on the simpler end of the spectrum like an issue with your sleeping environment. Here are some ideas to consider. Keep in mind it may take time to toy around with different solutions until you find something that works.
Temperature: Feeling too hot or too cold during the night can certainly disrupt sleep.
Bedding: An uncomfortable mattress or pillow will be guaranteed to keep you up at night. There are a wide variety of styles to choose from and more rolling out as new technology arises. Also, keep in mind that your sheet or comforter fabric may be causing irritation. This could be due to the fabric itself, laundry detergent, fabric softener, or dryer sheets. Fragranced laundry products are a common cause of skin irritation and could be the culprit keeping you from sleep.
Noise: Are you located on a busy street? Does someone have the TV on too late at night? Noise can definitely keep you awake especially if your mind is already wired. Noise-cancelling headphones or earplugs can help. On the opposite end, maybe the silence is deafening at night. In this case, ambient music can break the silence as well as give you something calming to focus on. We love the Insight Timer app for this purpose!
Light: Most people prefer to sleep in the dark. Even the smallest amounts of light can interfere with sleep. Light blocking curtains and blinds can help prevent light from outdoors. Blue light blocking glasses can
Sleep Hygiene for the Body
Oftentimes sleep issues go beyond external discomfort and can stem from physiological issues. The following tips may help, but we recommend seeking medical care if your sleep issues are persistent and severe.
Circadian Rhythm: Your body’s internal clock can be misaligned for one reason or another. You may find yourself wanting to sleep later or earlier than you would prefer. Sticking to a regular sleep schedule can keep you on track, even on the weekends. Lamps or alarm clocks that gradually increase in light as it gets closer to your wake up time can help you wake up more easily. If it aligns with your schedule, you can even set it to coordinate with the sunrise time.
Busy Mind: Sometimes it’s hard to shut your mind off at night. Creating a “winding-down” routine can help get your mind in the mental space that it is time to sleep. We recommend turning off, work and electronics at least one hour prior to your desired bedtime. It will also help to keep the lights dim during the one hour before sleeping. During this time you could meditate, read, or partake in whatever calming activity soothes you before sleeping.
Snoring and Sleep Apnea: If you snore and you have a partner, you are probably already aware of it. Snoring can be a symptom of sleep apnea or a separate issue. Sleep apnea is a condition where the airway is blocked while sleeping. Snoring and sleep apnea can be caused by dysfunction of physical structures in the body. If you are disrupted by sleep due to one or both of these issues, it is important to seek medical care to address them. Not only will it improve your sleep and quality of life, but also prevent further complications from developing down the road.
PIM wants to hear from you! Are you having trouble sleeping? Do you find this article helpful? Share your thoughts in the comments below or on our Facebook and Instagram.
Join us for our next free webinar, Fun with Food, on May 18th at 7:30pm. Register here.
Want a personalized treatment plan or a more comprehensive, empowering approach to medicine? Schedule a 20 minute free consultation or an appointment with Zoie Phillips, MSPA, PA-C or Lynda Sherland, CRNP, FNP-C today! Not quite ready to schedule and have questions? Quickly get in touch with us today!
Sources:
“Sleep Apnea.” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services, www.nhlbi.nih.gov/health-topics/sleep-apnea.
“Sleep Deprivation and Deficiency.” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services, www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency.
Watson, Stephanie. “11 Effects of Sleep Deprivation on Your Body.” Healthline, Healthline Media, 15 May 2020, www.healthline.com/health/sleep-deprivation/effects-on-body.