by Never-Too-Later, Munisha Mirchandani, Lifestyle Wellness Coach, and Sleep Expert
Watch the podcast: https://youtu.be/IRDXnFQA3A0
Imagine this: It's late at night. You’ve had a long, productive day, but as you lay your head on the pillow, your mind begins to race. Thoughts of unfinished tasks, worries, and what-ifs swirl around, and the precious gift of sleep seems elusive. You toss and turn, watching the hours tick by, and when you finally drift off, it’s only to wake up repeatedly, never truly resting.
For so many of us, this is a familiar story. Struggling to fall and stay asleep can feel like an insurmountable challenge.
Why Sleep Matters
Mental Health: Sleep is crucial for cognitive function, memory consolidation, and emotional regulation. Chronic sleep deprivation can lead to mood disorders like depression and anxiety and even impair decision-making and problem-solving abilities.
Physical Health: Adequate sleep supports immune function, helps regulate metabolism, and reduces the risk of chronic conditions such as heart disease, diabetes, and obesity. It also promotes muscle repair and growth, making it vital for those who lead active lifestyles.
Emotional Balance: A good night's sleep helps manage stress and improves resilience. It enhances your ability to cope with daily challenges and maintain a positive outlook.
The Sleep Shortage Epidemic
“More than half of us - 55% - are seeking help with falling asleep each night. And, 45% of people say poor sleep impacts their daily life.’ According to the Centers for Disease Control and Prevention (CDC), 2 out of 3 American adults report insufficient sleep, which is defined as less than seven hours per night.
This sleep shortage isn't just about feeling tired; it has profound implications for our overall well-being.
So, let's explore how we can turn this struggle into a journey toward restful, rejuvenating sleep.
First, let’s understand the root of our sleep issues. Our minds are constantly bombarded with information in our fast-paced world, and our bodies are often over-stimulated by artificial light and electronic devices. Stress and anxiety creep into our subconscious, making it difficult to wind down. But the good news is that we can change this narrative.
Sleep hygiene refers to a set of practices and habits conducive to sleeping well regularly. These practices help ensure you get the quality sleep necessary for your mental, physical, and emotional well-being. Good sleep hygiene can significantly improve your sleep quality and overall health.
Let's dive into some empowering tips for sleep hygiene, focusing on daily habits, optimizing your bedroom, maintaining a consistent sleep schedule, and establishing a soothing nightly routine.
Daily Habits
1. Stay Active: Incorporate regular physical activity into your daily routine. Aim for at least 30 minutes of moderate exercise, like walking, yoga, or a fun dance session. Physical activity can help regulate your sleep patterns and improve the quality of your rest.
2. Mind Your Caffeine and Alcohol Intake: Be mindful of caffeine and alcohol consumption, especially in the afternoon and evening. These substances can interfere with your ability to fall asleep and stay asleep. Opt for herbal teas or water instead. Sleep-boosting foods include bananas, walnuts, almonds, honey, and tart cherries.
3. Circadian rhythm: Circadian rhythms are 24-hour cycles that are part of the body's internal clock, running in the background to carry out essential functions ..Get plenty of natural sunlight during the day to help regulate your body's internal clock. Spend time outdoors or sit by a sunny window. This exposure helps maintain a healthy circadian rhythm, making it easier to fall asleep at night.
Optimize Your Bedroom
1. Create a Sleep Sanctuary: Transform your bedroom into a tranquil oasis. Keep the space clean, uncluttered, and dedicated to rest. Remove electronics and work-related items to promote a calming environment.
2. Adjust Lighting: Use blackout curtains or an eye mask to block out light, and consider using dim, warm lighting in the evening to signal to your body that it's time to wind down. Avoid bright screens and artificial light close to bedtime.
3. Maintain a Comfortable Temperatur*: Keep your bedroom cool, ideally between 60-67°F (15-19°C). A comfortable mattress, supportive pillows, and breathable bedding are also essential for a restful night's sleep.
Sleep Schedule
1. Consistent Bedtime and Wake Time: Go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your internal clock and improves sleep quality.
2. Limit Naps: While napping can be beneficial, limit them to 20-30 minutes and avoid napping late in the afternoon. Long or irregular naps can disrupt your nighttime sleep schedule.
3. Gradual Adjustments: If you need to change your sleep schedule, do so gradually. Adjust your bedtime and wake time by 15-30 minutes daily until you reach your desired schedule.
Nightly Routine
1. Wind Down Ritual: Establish a calming pre-sleep routine. This might include reading a book, taking a warm bath, practicing gentle yoga or meditation, journaling your thoughts, or listening to soothing music. This signals to your body that it's time to relax and prepare for sleep.
2. Limit Screen Time: Avoid screens (phones, tablets, computers, and TV) for at least an hour before bed. The blue light emitted by screens can interfere with your body's melatonin production, the sleep hormone. You can use blue light-blocking glasses, but even then, it’s not ideal for your body, so it won’t be as effective.
3. Essential Oils and Relaxation: Incorporate calming essential oils like lavender or chamomile and vetiver into your nighttime routine. Why does lavender help you sleep? Lavender essential oil contains potent chemical components such as linalool, linalyl acetate, and camphor that act as anxiety relievers and sedatives. These components interact with the brain and nervous system to reduce agitation, restlessness, and aggression. You can diffuse them in your bedroom, add a few drops to your bath, or apply them to your pulse points or bottoms of your feet to promote relaxation and better sleep.
Incorporating these tips into your lifestyle can help you create a holistic approach to better sleep, ensuring you wake up refreshed and ready to embrace each day with energy and passion.
The Consequences of Sleep Deprivation
The effects can be immediate and long-term when we don't get enough sleep. Short-term sleep deprivation can impair judgment, decrease performance, and higher susceptibility to illness. Long-term sleep deficits are linked to severe health issues like hypertension, stroke, and a weakened immune system.
So, what quantity of quality sleep do we need?
Newborns (0-3 months): 14-17 hours per day
Infants (4-11 months): 12-15 hours per day
Toddlers (1-2 years): 11-14 hours per day
Preschoolers (3-5 years): 10-13 hours per day
School-age children (6-13 years): 9-11 hours per day
Teenagers (14-17 years): 8-10 hours per day
Young adults (18-25 years): 7-9 hours per night
Adults (26-64 years): 7-9 hours per night
Older adults (65+ years): 7-8 hours per night
Making Sleep a Priority
Journal your sleep. Use a bio tracker such as an iWatch.
Given its critical role in wellness, making sleep a priority is essential. Understanding the importance of sleep and taking steps to improve our sleep hygiene can transform our lives.
Embrace sleep as a powerful tool for achieving optimal health, happiness, and longevity.
Remember, prioritizing sleep is not a luxury—it's a necessity. Make sleep a non-negotiable part of your wellness routine, and watch as your energy, focus, and overall quality of life propel you into the next chapter. It’s never too late to get the best sleep of your life.
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Munisha Mirchandani, Your Lifestyle Wellness Coach
