My Mind, My Body, My Journey™ 

The month of January is often associated with change. Whether it is change related to starting over, change related to dieting, exercising, eating healthier, ending a relationship, or starting a new job, change is a common goal in the beginning of each year. An important but often under-looked lifestyle change for the new year should be improving sleep hygiene. Sleep is such a crucial component of overall health and wellness, it impacts mental wellness, social wellness, and physical wellness. Unfortunately, many of us are not able to get the recommended hours of sleep each night. Adults require 7-9 hours of sleep each night, with pregnant women requiring more nightly sleep. Sleep deprivation occurs when you cannot get the recommended hours of sleep1. The results of a National Health survey indicated that one third of American adults experience sleep deprivation¹. Short term sleep deprivation impacts our judgement and feelings while prolonged sleep deprivation impacts our physical and mental wellness. Lack of sleep can increase your risks of developing obesity, chronic pain, diabetes, heart disease, hypertension, or hormonal imbalances¹. Lack of sleep also lowers your body’s natural immune response, which can impact your ability to recover from illnesses and cause a poorer response to vaccinations¹. The Sleep Foundation is a useful resource that obtains medically reviewed information on a variety of sleep needs and sleep conditions such as insomnia and sleep apnea. It also has useful tips on how to prepare your bedroom for optimum sleep and recommended mattresses to improve your sleep quality.  

Before we can improve sleep hygiene, we need to break down some common myths about sleep:  

1. Myth: Your Body and Brain Shut Down During Sleep 

Fact: There have not been any studies that have suggested that body organs shut down during sleep. Your body goes through many changes during sleep such as an increase in hormone secretion and increased neural activity that supports learning and memory.  

2. Myth: Your Body Adjusts Quicky to Different Sleep Schedules 

Fact: Our biological clocks are designed to be alert during the day and sleepy at night. It can take at least a week to adjust to sleep-wake cycle changes, such as working a new shift or traveling across several time zones.  

3. Myth: You Can Spend Your Weekends Catching Up on Sleep 

Fact: You can feel more rested from sleeping more on the weekends, but you are not going to be able to improve the physical wellness toll from improper sleep for five consecutive days.  

4. Myth: Naps Are Bad 

Fact: When done correctly naps can provide a restorative function to a poor night’s sleep. You can take up to two 20 minute or less naps, prior to 3pm. 

5. Myth: You Need Less Sleep as You Age 

Fact: Older adult sleep recommendations are not significantly different from young and/or middle-aged adults. Older adults are more likely to be impacted by insomnia or other medical conditions that impact sleep quality.   

Sleep problems are typically considered medical problems, with a dedicated subspeciality called sleep medicine. It is always good to speak to your physician when you experience sleep difficulties. Sleep problems can occur as part of mental health conditions, and a therapist can work with you to support sleep hygiene. Sleep problems that occur outside of medical reasons can be improved with lifestyle habits. Here are a few commonly recommended lifestyle habits to support sleep hygiene:  

1. Keep a schedule 

It is important to go to bed and wake up at the same time. Stick to a schedule that works for your situation.  

2. Be Mindful of Nicotine and Caffeine Consumption 

Nicotine and caffeine are both stimulants that can make it more difficult to sleep and can reduce the quality of your sleep. Both substances can also cause symptoms of withdrawal which can impact the quality of your sleep.  

3. Avoid Fluids Before Bed 

Consuming too many fluids prior to bed can increase the likelihood of frequent urination which can impact your sleep quality.  

4. Create a Sleep Environment 

This can include getting a comfortable mattress, pillows, noise machine, or humidifier. Monitoring the temperature of the room can help with sleep, as cooler temperatures have been shown to help with sleep. Consider black out curtains or eye masks if you are impacted by light. Electronics such as TVs, computers, and cell phones can also cause distractions in the bedroom.  

5. Adhere to a Nightly Routine 

Develop a routine to unwind, this can include avoiding blue lights from TVs, computers, and phones two hours before bed, taking a relaxing bath, listening to relaxing music, or stretching and completing yoga prior to bed.  

Additional lifestyle habits that improve sleep habits include making self-care a priority, having work-life balance, and setting boundaries in personal and professional settings.  

• Self-care allows you to give back to yourself, which will allow you to feel relaxed and less stressed.  
• Work-life balance allows you to stress less outside of work, because you are not allowing work to consume your entire life. Once you clock out of work, leave work there until you return. Do not check emails after work, do not think of work assignments, management, or coworkers outside of work. Keep your work separate from your home life. If you work from home, create a separate area for work and give yourself a mini commute when you start or end your day for balance.  

• Setting boundaries allows you to limit your obligations to things you can manage. Do not allow yourself to be overbooked at work or put yourself in a situation where you are always stepping up for new tasks and assignments. Do not overcommit to social obligations, if you want to relax on your weekends, relax without feeling guilty for turning down events.  

My sleep lifestyle habits include, having a sleep environment, adhering to a nightly routine, making self-care a priority, having work-life balance, and setting boundaries. I do not allow myself to be overbooked at work, by committing to one meeting at a time. Before finishing work, I write down any lingering tasks that must be completed during the next working day. My sleep environment includes black out window treatments, a humidifier, comfortable body pillows, and a comfortable room temperature. My nightly routine includes stretching before bed and listening to music while taking a bubble bath. I use Dr. Teal’s Sleep Bath which includes lavender, chamomile, melatonin, and Epson salt. Amazon sells a pack of four at this link https://amzn.to/3Zx0hxB. Organic bath bombs can also assist with creating a relaxing experience and can be purchased here https://amzn.to/3WUtf8K. Although I currently have black out curtains, in the past I was not able to replace window treatments, so if you are in a comparable situation, I want to share a sleep mask, that allows you to block out light. The one I selected can be used for side and back sleeping as well as sleeping in a chair. It is designed to not put pressure on your eyes or temples. A pack of three and can be purchased here https://amzn.to/3Cwzt6s.  

Happy New Year

Wishing you health and happiness  

References:  

1. Sleep Deprivation. Sleep Foundation Website. https://www.sleepfoundation.org/sleep-deprivation. Updated November 3, 2022. Accessed January 7, 2023.