January 22nd, 2024

Sleep Hygiene: 8 Tips to a Better Night’s Sleep

Lauren Chapin, LICSW

Lauren Chapin, LICSW

Sleep plays a pivotal role in our daily functioning. Sleep is restorative, and not only replenishes our energy but also contributes significantly to preserving our mental well-being and overall physical health. Unfortunately, according to the CDC, one-third of adults in the United States acknowledge receiving less sleep than what is medically advised.

As per the National Institute for Neurological Disorders and Stroke, there is a profound impact of insufficient sleep on our cognitive abilities. Without an adequate amount of high-quality sleep, our brain's capacity to forge and sustain the essential neural pathways required for essential tasks of learning,  memory creation, concentration, and responsiveness becomes impaired.

While some individuals boast about thriving on just a few hours of sleep, the National Sleep Foundation emphasizes that people can inadvertently build a tolerance to sleep deprivation as their brains and bodies grapple with the consequences of such sleep deficits. Sleep needs vary by age and developmental stage, but less than 7 hours is not suggested for anybody. This underscores the significance of prioritizing sleep instead of putting it on the back burner. 

So what can we do to improve how we spend one-third of our lives on average?

Creating your sleep retreat

1. The ambiance you create truly makes a difference. While there are those fortunate souls who can drift off to sleep almost anywhere, for many of us, cultivating a bedroom that encourages sleep is an absolute necessity. Think about darkening your space with curtains, or if you’re sharing a room and don’t have control over the light, a sleep mask may be your friend. Light inhibits the brain’s natural melatonin production, a chemical necessary for sleep, so darkness is key. 

 

1. As the old adage goes, it is not wise to cheap out on products that come between you and the ground: tires, shoes, and of course, mattresses. A comfortable mattress and supportive pillow can make a difference in not only your comfort level, but pain management and sleep quality. If your budget does not allow for your dream mattress, consider a mattress topper that suits your firmness needs. 

 

1. Two additional atmospheric qualities to consider are temperature and sound. The National Sleep Foundation notes that a bedroom around 60-67 degrees fahrenheit can help to promote sleep. This might sound a bit chilly to some, but this is where comfy, breathable blankets come in handy. And while I personally don’t mind silence, I know many people who use fans for white noise or listen to an audiobook to drift off to sleep. No need to suffer in silence, there is a reason children enjoy lullabies! Comforting sounds, music, or audio can make a big difference.  

    
Before-Bed Behavior

1. With the increasingly busy lives we lead, it can be tempting to watch our favorite show right up until (or past) the time that we should be climbing into bed. However, it is wise to start winding down at least an hour before you’d like to be asleep. Reel it in early and give yourself time to relax into slumber. 

 

1. However, if you can’t fall asleep, don’t force it. Tossing and turning will only serve to create a mind-body connection between bed and awake. Even if it might feel difficult, after about 30 minutes of tossing and turning, get out of bed. You might use this time to take a trip to the bathroom, pet your dog, or read a really boring novel. Once your eyes are feeling a bit sleepy, it’s time to try again. 

 

1. Strengthen the connection between bed and sleep, try utilizing your bed exclusively for sleeping and intimacy. Try not to spend extra time in bed in the morning or at night, especially if you already have difficulty falling asleep. This will help condition your body to understand that climbing into bed means that you will soon be dreaming, not that you’ll be scrolling through TikTok.

 

1. Speaking of which, TikTok and other social media apps are designed to keep you entertained, wired, and hungry for more. That does not bode well for the important winding down period discussed earlier. In addition, the blue light from laptops and phone screens depletes melatonin, confusing the brain about whether it’s actually night time or not. Instead, opt for a book, puzzle, or cards for late night entertainment about an hour before bedtime. 

 

1. Finally, let’s talk about that good ole midnight snack. While it might be tempting to have a bowl of ice cream before bed or have that last cup of coffee around 4pm, these can negatively affect your ability to fall asleep. Eating before bed causes your body to utilize energy for digestion instead of shutting things down for restoration. As for coffee, even if you don’t feel wired, caffeine still has a half life of five hours and is alive and well in your brain while you’re tossing and turning. If you’re a fan of Dark Chocolate after dinner, be aware that one ounce of 70-85% Dark Chocolate contains between 20-60 milligrams of caffeine.

    Change is hard, so don’t expect yourself to implement all of these habits at once. Pick one or two and log your hours/quality of sleep for a week. You might be surprised by the results! 



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