Sleep hygiene is nothing but an umbrella term for good sleep habits which helps maintain a healthy sleep cycle and also contributes to well-being. There are different practices that people adapt when it comes to sleep and these vary culturally and it is also important to note that sleep has different meanings for different people. The intention of writing this blog is to create awareness about how sleep hygiene is important especially when dealing with Psychological illness.
Why is quality sleep important?
Sleep is essential to rejuvenate our minds and bodies after a hard day, and it also helps regenerate cells that are damaged and basically replenishes the entire system with all that it has lost during the day. Sound sleep also prepares your brain for the next day, and promotes growth and learning. Our hormones are also sufficiently balanced during sleep, which helps maintain homoeostasis in the body. You might have noticed, feeling fresh and alive the next morning if you have had a good night's sleep. This is because sleep has a positive effect on our immune system as well, and helps fight diseases and other harmful agents in our bodies.
It is common to hear an old grandma saying ' Puthe, panadol peththak beela, nidaaganna, ethakota oyage una bahi'. This highlights the importance of sufficient rest and sleep in all aspects of our lives. However there are also situations in which we find it difficult to sleep, or experience insomnia. This could be due to illnesses like depression and anxiety, heightened stress levels, pain, etc and this tends to affect our overall functioning.
What does inadequate sleep do to us?
Dizziness, lethargy, loss of balance, increased appetite, are some of the phenomena we experience when we do not get adequate rest. I believe most of us would have experienced this at some stage, especially when completing dissertations or assignments, or meeting deadlines. Lack of sleep could also cause accidents and pose risks to our safety. Our reaction time decreases and this could make us prone to serious accidents, especially while driving.
Let's crack some myths about sleep and insomnia
1. A drink will help you sleep
Alcohol might help you sleep when you find it most difficult to fall asleep, but as it begins to travel through your body, it might make you feel restless at a later stage and even cause you to wake up earlier than you intended to.
2. Insomnia is only due to psychological reasons
Insomnia can be caused to due to poor sleep hygiene, pain, drug side effects etc.
3. Exercise helps you sleep
Exercise does induce a great feeling of well-being in us which will help us experience better sleep, but, exercise just before the time we hit the sack can cause our bodies to be stimulated, overtly alert and could increase body temperature which will make it difficult to achieve good sleep. Avoid exercise close to the time you plan on sleeping.
4. Watching TV or staring at the computer will help me sleep.
Wrong! This will only stimulate you further and reduce brain melatonin levels which will make it difficult to fall asleep. Shut down your computer and TV when you are ready to sleep, and as an alternative put on some relaxing music.
Sleep hygiene tips for better ZZZZzzzzzzz....
1. Get Regular: Discipline yourself to go to bed and wake up at a certain time everyday and this regular rhythm will help you get adequate rest.
2. Say No to Caffeine and Nicotine: It might be beneficial to avoid consuming caffeine based products and nicotine based products as you are approaching bed time as these act as stimulants and will prevent you getting a good night's sleep.
3. Associate your Bed only with Sex and Sleep: Avoid using your computer, having meals, etc on your bed as this will only add more clutter to your 'peace' time. Therefore your body will learn the connection between your bed and sleep.
4. Get Out of Bed and Try Again: If you have not been able to sleep for 20 minutes or so, get out of bed, sit quietly on a couch/chair and do something boring like counting back from 100, or reading the phone book, and try again when you feel sleepy.
5. A Comfy Room is Ideal: Make sure your room is quiet and comfortable,especially where temperature is concerned. The room should be dark, and noise free.
6. Use a Sleep Diary: To note down your sleeping habits, patterns so you have facts rather than assumptions. This will help you make necessary changes.
7: Eat Healthy: Heavy meals before bedtime will make it difficult to fall asleep, and unbalanced meals will also do the same. So, you know what to do!
8. Take a Shower/ Bath- A hot water bath before bedtime will help you sleep.
It is also important to consult your doctor and get medical advice if you have chronic sleeping difficulties, and do remember to go easy on yourself:)
Why is quality sleep important?
Sleep is essential to rejuvenate our minds and bodies after a hard day, and it also helps regenerate cells that are damaged and basically replenishes the entire system with all that it has lost during the day. Sound sleep also prepares your brain for the next day, and promotes growth and learning. Our hormones are also sufficiently balanced during sleep, which helps maintain homoeostasis in the body. You might have noticed, feeling fresh and alive the next morning if you have had a good night's sleep. This is because sleep has a positive effect on our immune system as well, and helps fight diseases and other harmful agents in our bodies.
It is common to hear an old grandma saying ' Puthe, panadol peththak beela, nidaaganna, ethakota oyage una bahi'. This highlights the importance of sufficient rest and sleep in all aspects of our lives. However there are also situations in which we find it difficult to sleep, or experience insomnia. This could be due to illnesses like depression and anxiety, heightened stress levels, pain, etc and this tends to affect our overall functioning.
What does inadequate sleep do to us?
Dizziness, lethargy, loss of balance, increased appetite, are some of the phenomena we experience when we do not get adequate rest. I believe most of us would have experienced this at some stage, especially when completing dissertations or assignments, or meeting deadlines. Lack of sleep could also cause accidents and pose risks to our safety. Our reaction time decreases and this could make us prone to serious accidents, especially while driving.
Let's crack some myths about sleep and insomnia
1. A drink will help you sleep
Alcohol might help you sleep when you find it most difficult to fall asleep, but as it begins to travel through your body, it might make you feel restless at a later stage and even cause you to wake up earlier than you intended to.
2. Insomnia is only due to psychological reasons
Insomnia can be caused to due to poor sleep hygiene, pain, drug side effects etc.
3. Exercise helps you sleep
Exercise does induce a great feeling of well-being in us which will help us experience better sleep, but, exercise just before the time we hit the sack can cause our bodies to be stimulated, overtly alert and could increase body temperature which will make it difficult to achieve good sleep. Avoid exercise close to the time you plan on sleeping.
4. Watching TV or staring at the computer will help me sleep.
Wrong! This will only stimulate you further and reduce brain melatonin levels which will make it difficult to fall asleep. Shut down your computer and TV when you are ready to sleep, and as an alternative put on some relaxing music.
Sleep hygiene tips for better ZZZZzzzzzzz....
1. Get Regular: Discipline yourself to go to bed and wake up at a certain time everyday and this regular rhythm will help you get adequate rest.
2. Say No to Caffeine and Nicotine: It might be beneficial to avoid consuming caffeine based products and nicotine based products as you are approaching bed time as these act as stimulants and will prevent you getting a good night's sleep.
3. Associate your Bed only with Sex and Sleep: Avoid using your computer, having meals, etc on your bed as this will only add more clutter to your 'peace' time. Therefore your body will learn the connection between your bed and sleep.
4. Get Out of Bed and Try Again: If you have not been able to sleep for 20 minutes or so, get out of bed, sit quietly on a couch/chair and do something boring like counting back from 100, or reading the phone book, and try again when you feel sleepy.
5. A Comfy Room is Ideal: Make sure your room is quiet and comfortable,especially where temperature is concerned. The room should be dark, and noise free.
6. Use a Sleep Diary: To note down your sleeping habits, patterns so you have facts rather than assumptions. This will help you make necessary changes.
7: Eat Healthy: Heavy meals before bedtime will make it difficult to fall asleep, and unbalanced meals will also do the same. So, you know what to do!
8. Take a Shower/ Bath- A hot water bath before bedtime will help you sleep.
It is also important to consult your doctor and get medical advice if you have chronic sleeping difficulties, and do remember to go easy on yourself:)
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