What question can never be answered with a Yes? “Are you asleep?” I’m sure we have all heard this question, hoping that we were asleep, but instead we are thinking about random events during the day or how many hours are left before we need to get up for work. Sleep is something we all do, some people more, some less, but then how is something we all practice every night sometimes so difficult? Doesn’t practice make perfect after all?
There are plenty of reasons why falling asleep or staying asleep could be a surprisingly difficult task. Firstly, stress is a big one. Whether it’s concerns about work, school, health, or finances, having a busy mind while we are trying to fall asleep can make it hard to relax and dose off. One way to manage stress is through meditation – take a look at our blog on that (Meditation and Mindfulness – Alpha Health Services). Travel, or a hectic work schedule, can be another contributing factor. Everyone has their own built in internal clock called the circadian rhythm – maybe you’ve woken up just a couple minutes before your alarm and thought “oh cool, how did my body know?!” This internal clock is super important and regulates several systems like our sleep-wake cycle, our metabolism, and our body temperature. Travel and specifically, jet lag, can throw our circadian rhythm out of whack and same goes for unpredictable work schedules as our body gets confused about when it’s time to be ‘on’ or ‘off’. Lastly, we have poor sleeping habits. This one is important because it is the easiest for us to control. Irregular bedtimes, screens, lights, working in bed, eating in bed, sleeping in uncomfortable environments, all this affects our sleep cycle. We will explore how we can optimize our sleep habits a bit later.
First, let’s discuss why sleep is so important. Why does my doctor, or the scientist on the news keep telling me it’s so important to get 7-8 hours of sleep at night? I feel fine from 5 hours and an iced coffee with a double shot of espresso from Starbucks! Bluntly, it is a myth that you can teach your body to get by on less sleep with no negative effect. The truth is that poor sleep is linked to a myriad of health problems, including heart disease, kidney disease, high blood pressure, diabetes, and stroke. If the health-related side-effects don’t scare you, there is also the fact that it’s just harder to function when you are sleepy. Losing just 1-2 hours of sleep for several nights could bring down your ability to function just as much as not sleeping at all for 1-2 DAYS! Imagine the effect not sleeping for 2 days would have on your work, your ability to drive, your productivity, your mood, etc. So now that we understand why sleep is important, as promised, let’s get back to talking about sleeping habits that we can all employ to improve the quality of our sleep.
The tips are not hard to implement and are straight forward:
- Be consistent, try to go to sleep at the same time every night, even on weekends.
- Make sure you are sleeping in a comfortable place, likely your bed. Try not to fall asleep on the couch or at the table.
- Your bedroom should be quiet, dark, relaxing, and a comfortable temperature (nothing worse than trying to sleep when it’s too hot or cold).
- Your bed should be for sleep only. Try not to work, or eat, or hangout in bed.
- Avoid large meals, caffeine, and alcohol before bedtime.
- Turn off screens prior to bedtime. Don’t scroll on your phone or watch TV right before you go to sleep.
- Try getting some exercise during the day.
This list isn’t exhaustive, but it’s a good start! If you are concerned about your sleep or your health, it is always a good idea to meet with a healthcare professional who can help address your concerns.
References:
“How Sleep Affects Your Health.” National Heart Lung and Blood Institute, www.nhlbi.nih.gov/health/sleep-deprivation/health-effects. Accessed 10 May 2023.
“Insomnia.” Mayo Clinic, 15 Oct. 2016, www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167#:~:text=Common%20causes%20of%20chronic%20insomnia,also%20may%20lead%20to%20insomnia.
“Tips for Better Sleep.” Centers for Disease Control and Prevention, 13 Sept. 2022, www.cdc.gov/sleep/about_sleep/sleep_hygiene.html#:~:text=Make%20sure%20your%20bedroom%20is,Get%20some%20exercise.
“What Are Sleep Deprivation and Deficiency?” National Heart Lung and Blood Institute, www.nhlbi.nih.gov/health/sleep-deprivation#:~:text=Sleep%20deficiency%20is%20linked%20to,adults%2C%20teens%2C%20and%20children. Accessed 10 May 2023.
–Daniel Krasner, Registered Physiotherapist
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