Good sleep for good health
You’re probably aware that it’s important to get enough sleep, but you may not realize that poor sleep quality is increasingly linked to a range of physical and mental health issues. Sleep deficiency can increase the risk of chronic health problems such as diabetes, heart disease and kidney disease, as well as depression, mood swings and problems with focusing, learning and reacting.
Sleep hygiene refers to your sleep behaviour and environment, and if poor, can affect both the quality and quantity of your sleep. Having a hard time falling asleep, a lack of consistency in sleep quantity or quality, frequent sleep disturbances and daytime drowsiness are common signs of poor sleep hygiene.
Good sleep hygiene means developing daily habits that encourage regular, uninterrupted slumber and optimizing your bedroom environment to promote a good night’s sleep.
Most adults need between seven and nine hours of quality sleep a night, but a June 2023 survey conducted by Narrative Research and the Logit Group found that a third of Canadians get three or fewer nights of restful sleep a week, with only 16 per cent getting restful sleep every night of the week.
So many people are in need of some quality shut-eye that sleep tourism is trending. That’s right: people are travelling the world in search of a good night’s sleep.
High-end hotels are offering everything from advanced smart bed mattresses and in-house sleep hypnotists to air purifiers and specialized therapeutic lighting. The Tschuggen Grand Hotel in Switzerland offers a Dream Butler Experience that includes a nighttime massage and is in partnership with a renowned Swiss sleep centre. The BodyHoliday in St. Lucia is offering a sleep retreat that features daily classes and personal consultations with a sleep psychologist, as well as sunset yoga and Ayurvedic spa treatments targeted to help you unwind.
But you don’t necessarily need to shell out big bucks for five-star hotels or exotic locations to improve your sleep hygiene. In fact, setting yourself up for a good night’s sleep can cost virtually nothing. Consistency, however, is key.
As humans, we tend to become conditioned to routines that can make actions almost automatic. Creating a regular sleep schedule is one of the best ways to encourage good-quality sleep and maintain your body’s internal clock.
Circadian rhythms are part of the body’s internal clock. These natural patterns occur in a 24-hour cycle and are influenced by light exposure. Maintaining a consistent sleep schedule helps support an optimal circadian rhythm. That means going to bed and waking up at roughly the same time, whether it’s a weekday or the weekend. If you’re trying to adjust your sleep patterns, do it gradually. You also want to avoid taking naps. It can throw off your sleep at night and will often make you feel even more tired.
Throughout the day, getting enough exercise and sunlight both offer a host of health benefits — including supporting your circadian rhythm, making it easier to sleep at night.
Caffeine is a stimulant that can keep you awake. Reduce consumption in the afternoon and evening. Although alcohol is classified as a depressant and may help you fall asleep, the effects won’t last and can disrupt your sleep.
Eating a heavy meal late in the evening should also be avoided. It can make it harder to fall asleep and increase the chances of awakening in the middle of the night. Late-night dining can also affect digestion, causing heartburn and weight gain.
When it comes to preparing for bed, you want to make it as easy as possible to relax and doze off. Try incorporating a nightly routine where you spend about 30 minutes winding down. Dim the lights and play soft music or try mediating, stretching, or doing some relaxation exercises.
We live in a world filled with digital devices. It can be hard to switch off, but the blue light they emit makes it hard to get a restful sleep. Unplug all electronics for at least 30 minutes before going to bed.
Keep your bedroom environment serene. Choosing the right mattress, pillow and bedding will go a long way toward keeping you comfortable and enabling relaxation. An eye mask to block out any light and earplugs to drown out noise can benefit some people.
The essential oil lavender is known for increasing calm and relaxation. It contains chemical components that some believe interact with the brain and nervous system to reduce agitation and restlessness.
If you have severe problems with your sleep pattern, it’s good to talk with your doctor, who can determine if there’s an underlying condition and recommend the best course of treatment.