Sleep Hygiene...How's Yours??

How are your sleep habits?  Do you get sufficient, quality sleep?  According to the Centers for Disease Control (CDC), approximately 25% of Americans are sleep deprived.  In today's society, being "on the go" 24/7 is taking its toll on people.  Sleep deprivation affects more than just how you feel...mental cognition is lower; growth hormone secretion is lower which can lead to weight gain, hypertension and cardiovascular problems; increased risk of drowsy driving; increased risk of injury.  The signs of sleep deprivation are there but do you know how to improve your sleep habits?

Sleep hygiene is a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness.  Here's a short list of tips for improving your sleep.

1. Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep.
• Caffeine and nicotine are both stimulants and should be avoided 4-6 hours prior to bedtime.
• Alcohol is a depressant and even though it may bring on sleep, it acts as a stimulant after a few hours thus increasing the likelihood of waking up during sleep.  Limit alcohol consumption to a couple drinks per day and avoid alcohol within 3 hours of bedtime.
2. Make your bedroom into a "sleep-inducing" zone.
• Sleep quality improves in a dark, cool environment.  Keep bedroom temperature 60-75 degrees and make sure the room is well ventilated.  
• Use dark curtains (or "black-out" shades) or a sleep mask to keep it darker longer.
• Try earplugs or "white noise" machine to drown out noise.
• Use your bedroom for sleeping only, not watching TV or working on your computer.
3. Start a "pre-sleep" routine.
• Help your body prepare for sleep by doing soothing, relaxing activities before bed such as reading or taking a bath.
• Avoid activities that will stimulate the body/mind such as doing work or discussing psychological or emotional issues.  This will increase the release of cortisol which may increase alertness.
4. Go to sleep when you are tired.
• If you force yourself to go to sleep when your body and mind are not ready, it can be frustrating.  If you are still awake after 20 minutes, get out of bed and do something relaxing such as reading or listening to soft music.  Once you begin to feel tired, go back to bed.
5. Maintain consistent sleep patterns.
• Make a habit of going to bed and getting up at the same time every day.  You body will begin to sense the pattern and sleep will come easier if it knows that bedtime is arriving.
6. Napping may or may not work.
• Individuals who find it difficult to get to sleep or who wake often during the night should avoid napping.
• If your sleep habits allow for quality sleep, napping might be helpful but try to "finish" napping by 5pm.
7. Eat dinner early.
• Give your body a chance to digest your dinner completely before going to bed.  
• Avoid heavy meals within several hours of bedtime.  Not only with this help your sleep quality but you will avoid indigestion.
8. Exercise...exercise...exercise.
• Exercise improves your sleep habits and quality but make sure it's not done too late.  Exercise increases alertness so refrain from exercise within 3 hours of bedtime.

Hopefully these tips will help you to improve your sleep hygiene.  Stay consistent and you will notice a difference.  Sleep deprivation is serious and if you continue to struggle with developing quality sleep habits, seek the advice of your healthcare practitioner.   Your body needs rest and it will tell you when enough is enough!!

"A good laugh and a long sleep are the best cures in the doctor's book".  ~ Irish Proverb