Sleep Hygiene: Simple Tips to Improve Your Sleep
Why Prioritizing Sleep is Essential for Lasting Health
Sleep is one of the five pillars of wellness—and for good reason. While we may sometimes view sleep as a passive activity, it is, in fact, a complex and active process essential to health and vitality. Getting the recommended 7 to 9 hours of sleep each night allows our brains and bodies to complete critical functions that impact our well-being in myriad ways.
The Purpose of Sleep: More Than Rest
All animals require sleep, despite the potential dangers they face while resting. The fact that sleep evolved and persisted across species tells us it’s critical, even though we may not always think about it as part of our active, intentional wellness routines.
Sleep consists of predictable cycles of brain activity, including non-rapid eye movement (NREM) and rapid eye movement (REM) sleep, each playing a distinct role. NREM sleep progresses through several stages, from the drowsy, transitional phase to deep sleep, where the brain engages in a “clean-up” mode to remove waste products and prepare for the day ahead. REM sleep is vital for emotional regulation and memory processing. It’s in REM sleep that our brains sharpen the ability to discriminate between safe and threatening stimuli, which helps us respond with emotional stability during the day.
How Sleep Impacts Daily Life and Health
When we’re deprived of sleep, the brain’s ability to perform these crucial processes declines. Over time, sleep restriction can lead to cognitive issues, mood swings, and even weight gain. Here are a few additional symptoms and consequences of sleep loss:
Impaired attention and focus: Without enough rest, our ability to concentrate weakens, leading to more frequent mind-wandering and trouble staying on task.
Emotional instability: Sleep restriction impacts emotional processing, making us more reactive to stressors. Minor setbacks can feel insurmountable when we’re running on fumes.
Fatigue and physical pain: People often experience more aches, such as back pain, and increased sensitivity to physical discomfort when they’re not well-rested.
Chronic lack of sleep has been linked to heightened risks of neurodegenerative conditions, impaired immune function, and greater vulnerability to cognitive decline. Over time, skipping out on sleep can have serious repercussions, emphasizing why sleep isn’t just a luxury but a necessity for optimal wellness.
10 Practical Tips for a Better Night’s Sleep
Improving sleep doesn’t have to be a drastic change—it’s about creating a supportive sleep environment and routine. Here are some science-backed tips to help you make sleep a priority:
Regulate light exposure: Morning sunlight helps set your circadian rhythm, while limiting screen time in the evening reduces exposure to blue light, which disrupts melatonin production.
Stick to a schedule: Going to bed and waking up at the same time each day reinforces your body’s internal clock, supporting quality sleep.
Wind down before bed: Reading, gentle stretching, or listening to relaxing music can signal to your body that it’s time to wind down, helping you fall asleep more easily.
Keep your room cool: Lowering your core body temperature at night supports better sleep. Setting your thermostat to around 65°F can help, or simply aim for a cool, comfortable environment.
Move your body during the day: Physical activity can increase time spent in deep sleep, where the body repairs and rejuvenates.
Limit bed activities to sleep: Using your bed only for sleep helps the brain associate it with rest, making it easier to fall asleep when you lie down. Voice eating, working, or watching TV in bed.
Be mindful of caffeine: Caffeine’s effects last for hours, so try to avoid it after midday if possible.
Avoid late meals and heavy snacks: Large meals can cause indigestion, disrupting sleep, though a light snack may be beneficial for some people.
Nap wisely: Napping can be great but avoid long or late naps if they prevent you from falling asleep at night.
Manage worries: If racing thoughts keep you awake, consider a calming activity like journaling before bed to help release anxious thoughts.
Prioritizing sleep is an act of self-care that can transform how we feel and function. Sleep isn’t just about surviving; it’s about thriving. By making sleep a cornerstone of your wellness journey, you’re investing in long-term vitality.