Why Pay Attention To Sleep
Why we need to sleep
Did you know that on average humans spend one third of their life sleeping? There is a reason why sleep is such a big part of our lives. It used to be believed that sleep was just a passive activity, but new research shows how vital sleep is to well-being, influencing physical health, cognitive function, and emotional balance.
During sleep our brain is engaging in several activities that are necessary for life. Something we definitely do want to skimp on!
How sleep improves our health
Establishing good sleep hygiene practices is crucial for optimizing sleep quality. Quality sleep contributes to
improved memory - your brain works best when it has had a time to rest
enhanced immune function - less vulnerable to illnesses and infections
mood regulation - reduced chances of anxiety and depression
Reduced risk of chronic diseases such as diabetes and heart disease
Improved metabolism
In fact there was just a recent study from The Journal of Neurology that found a positive association between proper sleep and reduced cognitive decline in midlife. It’s never too early to start on improving your sleep hygine!
How do you know if you are not sleeping well?
Signs of poor sleep can be hard to self-diagnose especially if this is something you have lived with for most of your adult life.
Fatigue throughout the day (really check in with yourself as being tired may be your ‘normal’.
Frequent yawning
Snoring or gasping for air during the night (ask your partner!)
Not feeling refreshed upon waking
Having ‘brain fog’
Metabolic issues like pre-diabetes
Tips to get quality sleep
Ideally as adults we would be able to simply follow recommendations such as going to sleep early. However it is not that easy once you become an adult and have commitments, responsibilities, health challenges and stresses that keep us up at night. Also it is not just enough to go to sleep, we want quality sleep. This is sleep that is uninterrupted and restorative.
Simple changes can lead to big results. Below are some tips to help improve your sleep hygiene.
Maintain a consistent sleep schedule by going to bed and waking up at the same time daily. Try setting an alarm to remember its time to unwind and start your sleep routine!
Create a comfortable sleep environment that is cool, dark and quiet. Blackout curtains can go a long way!
Limit exposure to screens before bed time. Try at least an hour! And yes, this includes your cell phone :-)
Create your personalized sleep routine!
The internet is full of “baby sleep plans” yet insomnia is far more prevalent as we age. Pay attention to details and try to remember any calming routine that works and get in the habit of using it. It is important to try something calming that helps to train your body that it is ready to sleep. The less interesting it is (aka boring), the easier it is to fall asleep. Hence the old counting sheep suggestion! Some more specific routines can include:
White noise machines or apps that create calming sounds
Ear plugs and eye masks
Using a diffuser with lavender
Reading a book (nothing that will keep you up at night)!
Practicing yoga nidra (lots of free guided practices on the internet)
meditating/praying
Signs that you are not getting good sleep
Fatigue throughout the day
Frequent yawning
Snoring or gasping for air during the night (ask your partner!)
Not feeling refreshed upon waking
How we can help
If sleep is becoming a chronic issue it might be time to see a specialist to see if you have an undiagnosed sleep disorder such as Obstructive Sleep Apnea (OSA). Medications do help, but in my experience all of them will lose their effectiveness eventually
If you think sleep is causing any underlying health problems give us a call and we can help assist you with getting proper sleep and address the areas in your life where poor sleep is negatively affecting your health.