“A good laugh and a long sleep are the best cures in the doctor’s book.”
— An Irish Proverb
Do you ever feel cranky the whole day simply because you had been tossing and turning the whole previous night? Your energy levels are low and you feel out of place. Your mood feels rotten the whole day and you become excessively irritable. The sounds of dogs barking, the honks of cars on your way to work, the whistle of the kettle, the glaring sunlight, the radio advertisements, pungent smell of floor cleaners, the upbeat voices of people wishing you a good morning— it all drives you to the edge and you feel like either exploding at them or disappearing.
Well, if you have ever had one of these mornings then you understand how a good night’s sleep can make all the difference when it comes to the quality of your mood the next day. Not only does it affect your emotions and thoughts, it also makes you feel physically drained.
Sleep serves a crucial function when it comes to our overall health. From regulating hormones to fighting infections, from muscle development to digestion, from memory to problem solving, and from emotional health to physical performance, the foundation of healthy living is resting well and resting deep. All in all, sleep not only repairs the wear and tear of the body and mind but also replenishes them with additional resources.
Just like your sleeping habits influence your overall well being, sleep deprivation or disturbed sleep is also indicative of mental health issues. Along with hunger, sleep is a crucial marker when it comes to assessing and diagnosing mental health conditions. Prolonged sleep deprivation is known to induce conditions like anxiety and depression. Many research studies also conclude that poor sleeping habits have a direct link to grave ailments like dementia, several cancers, obesity, diabetes and cardiovascular diseases.
In a study by Streng et al., it was found that night shift workers undergo many health complications as compared to day shift workers. These include an increased risk of psychiatric disorders, metabolic and cardiovascular disorders, and several types of cancer.
This only points towards the fact that it is not just the amount of sleep one gets but also at what time. Evidently, our biological clock and circadian rhythm as created by nature does not prefer to be meddled with. In other words, we have an internal deep-rooted system in place that regulates alertness and sleepiness based on the time of the day and exposure to light, and this system when not adhered to for long periods of time– fires back.
Sleep Hygiene: Tips to Sleep Better
While sleep disorders like insomnia, narcolepsy and sleep apnea may need professional assistance, here are some ways that will help you in creating a healthy sleep pattern for yourself.
- Expose yourself to natural light for at least a few minutes everyday.
- Keep up movement throughout the day whenever you can.
- Avoid taking caffeine at least seven hours before you go to bed.
- Avoid drinking alcohol to make your sleep restful.
- Keep a gap of at least two hours between eating your last meal and sleeping.
- Get some exercise done every day– be it muscle training or cardio.
- Use weighted blankets if you feel anxious or fidgety before sleeping.
- Practice mindfulness techniques, yoga and breathwork.
- Restrict your screen usage and turn off all such devices at least one hour before bed.
- Use dim lights in the bedroom and make sure it is dark and cool when you lay down to sleep.
- Journal or read before bed. Limit your distractions.
- Take a moment to practice gratitude and introspect.
- Follow a sleep schedule regularly with discipline. You can use a sleep diary to record your patterns.
- Prioritize your rest, recovery and mental health.
Remember to reach out to a health professional if you are experiencing chronic sleep disturbances or deprivation– there may be an underlying cause. Also, self-compassion goes a long way. So, if you are unable to establish a healthy relationship with your sleep routine, try not to get frustrated and follow the tips listed above.
The bottom line is that sleep is one of the few facets of healthy living that should not be compromised. Not only does it determine the length of your life but also its quality. Each domain of your life has a direct connection with how well you are sleeping, be it social, personal or professional.
“Sleep is the single most effective thing we can do to reset our brain and body health each day”
—Dr Matthew Walker