Healthy Sleep Habits
Your behaviors during the day, and especially before bedtime, can have a major impact on your sleep. They can promote healthy sleep or contribute to sleeplessness.
Your daily routines – what you eat and drink, the medications you take, how you schedule your days and how you choose to spend your evenings – can significantly impact your quality of sleep. Even a few slight adjustments can, in some cases, mean the difference between sound sleep and a restless night.
The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep. These habits can help improve your sleep health. When people struggle with insomnia, sleep hygiene is an important part of cognitive behavioral therapy (CBT), the most effective long-term treatment for people with chronic insomnia. CBT for insomnia can help you address the thoughts and behaviors that prevent you from sleeping well. It also includes techniques for stress reduction, relaxation and sleep schedule management.
If you have difficulty sleeping or want to improve your sleep, try following these healthy sleep habits. Talk to your medical provider if your sleep problem persists. You also can seek help from the sleep team at an AASM accredited sleep center.
Quick sleep tips
Follow these tips to establish healthy sleep habits:
Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
Don’t go to bed unless you are sleepy.
If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics.
Establish a relaxing bedtime routine.
Use your bed only for sleep and sex.
Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
Limit exposure to bright light in the evenings.
Turn off electronic devices at least 30 minutes before bedtime.
Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
Exercise regularly and maintain a healthy diet.
Avoid consuming caffeine in the afternoon or evening.
Avoid consuming alcohol before bedtime.
Reduce your fluid intake before bedtime.
Reviewed by: Shelley Hershner, MD and Imran Shaikh, MD
Updated: August 2020
Source: Healthy Sleep Habits - Sleep Education by the AASM (https://sleep education.org/healthy-sleep/healthy-sleep-habits/)
Quality Sleep…
The Power of Sleep: Transforming Every Aspect of Your Health
Sleep is a fundamental necessity that impacts every facet of our health. It is the vital period during which our bodies rejuvenate, repair, and regenerate. When we prioritize adequate rest and achieve a state of being well-rested, we experience a multitude of benefits that positively influence our overall well-being. Conversely, when sleep becomes compromised, our physical and mental health can suffer, leading to a wide range of issues, from mood swings and blood sugar imbalances to poor memory and more.
Adequate sleep is crucial for maintaining optimal mental and emotional function. When we are well rested, we are more likely to experience positive moods and stable emotions. On the other hand, insufficient sleep can leave us feeling irritable, moody, and quick-tempered. The emotional impact of sleep deprivation is often evident in our daily interactions, be it with loved ones, colleagues, or even strangers. By prioritizing restful sleep, we significantly reduce the likelihood of experiencing these unwelcome emotional rollercoasters.
Maintaining stable blood sugar levels is another pivotal aspect of our health that is profoundly influenced by the quality and quantity of sleep we obtain each night. When we are sleep-deprived, our body's ability to regulate blood sugar diminishes, potentially leading to imbalances. These imbalances, if left unaddressed, may contribute to a higher risk of developing conditions such as insulin resistance and type 2 diabetes. Taking steps to ensure that we prioritize sleep can help us maintain a healthy blood sugar profile and reduce the risk of complications.
Furthermore, sleep plays a vital role in our cognitive functioning. Adequate rest allows our brains to process, consolidate, and store memories effectively. Insufficient sleep, however, can impair our ability to retain information, concentrate, and think critically. It hampers our overall cognitive performance and may lead to decreased productivity, academic or professional challenges, and hindered decision-making abilities. By giving ourselves the gift of sufficient sleep, we unleash the full potential of our mental capacities, sharpening our memory and enhancing our cognitive abilities.
Sleep deprivation's reach extends far beyond emotional well-being, blood sugar balance, and cognitive function. It can also impact our immune system, cardiovascular health, hormonal balance, and weight management. Numerous studies have shown a link between inadequate sleep and increased susceptibility to illnesses, such as the common cold and flu. Insufficient rest has also been associated with an increased risk of heart disease, high blood pressure, and hormonal imbalances, which can contribute to weight gain or difficulty losing weight.
Considering the sheer breadth and depth of the impact sleep has on our health, it becomes clear that ensuring we obtain enough high-quality sleep is essential to our overall well-being. Prioritizing sleep allows us to achieve optimal physical and mental health, supporting our daily functioning and enabling us to thrive in all areas of life. So let us embrace the power of sleep, recognizing its transformative potential, and begin to cultivate habits that facilitate restful nights and energized days.