It’s Time to Fix Your Sleep: Why Sleep Hygiene Matters for Your Mind and Body

Why Is Sleep Important for Your Health?

A night of bad sleep and you know that your next day is ruined. Sleep is an essential aspect of our health. Both the quality and quantity of sleep are equally important. For adults, 7-9 hours of sleep is recommended for optimal health and functioning. For youngsters and old-aged individuals, there are variations in the duration of sleep. 

The American Academy of Sleep Medicine recommends adults should get at least seven hours of sleep at night.

Sleep helps in the following functions: -

• Consolidation of memory, improved concentration, and enhanced cognitive function

• Improved productivity to function throughout the day

• Reduced risk of accidents and injuries, both at work and on the road

• Improved mood and reduced risk of stress, depression, and other mental health issues

• Cell repair, energy storage, and building muscle. Growth hormones are released during sleep, helping in the individual’s development. 

• Physiological functions such as maintaining a healthy weight, regulating heart function, strengthening the immune system, and so on. 

These functions highlight that sleep is an important foundation for overall well-being. However, many people lack either the quality or duration of sleep. This is where the concept of sleep hygiene comes into play. 

What Is Sleep Hygiene? 

Sleep hygiene is defined as a set of habits and practices to create a conducive environment to support consistent, peaceful sleep. To develop a healthy sleep routine, health professionals strongly recommend building sleep hygiene. Sleep hygiene is used to address common sleep problems such as insomnia; however, the major purpose of sleep hygiene is to promote healthy overall well-being. 

Top 7 Sleep Hygiene Tips to Improve Sleep Quality

• Consistent Sleep Schedule

Sleep hygiene involves going to bed and waking up at the same time every day, even on weekends and holidays. This helps regulate the body’s internal clock, also known as the circadian rhythm. 

• Bedtime Routine

Calming your mind before sleep is crucial for enjoying a deep sleep. Practice activities such as reading, meditation, light music, or gentle stretching. This helps your brain slow down in preparing for sleep. 

• Sleep Environment

Set your room temperature as per your preferences. Use blackout curtains or eye masks to prevent light from disrupting your sleep. Use earplugs or white noise machines if needed. A soft and cozy mattress and pillows add to the magic of good sleep. Calming scents can also be used if necessary. 

• Limit Screen Time

Minimize the exposure to blue light as it suppresses melatonin production, which supports sleep. It is advised to avoid screen devices at least an hour before bed. 

• Mindful Diet

Avoid caffeine before bed, as it can keep you awake. Limit alcohol and have lighter meals close to bedtime. Avoid eating dinner close to bedtime. 

• Daytime Habits

Regular physical activity and exposure to sunlight during the day help reinforce your circadian rhythm. Reduce smoking and alcohol consumption, as it can contribute to sleep problems. Avoid physical activity close to bedtime. 

• Bed Use

Your bed should be meant for sleep and intimacy. This strengthens sleep association. Avoid working, watching TV, or eating in bed.  

Individuals with poor sleep hygiene have:

• Difficulty falling asleep or staying asleep

• Frequent awakenings in the middle of sleep

• Daytime sleepiness or fatigue

• Mood disturbances such as irritability, aggression, sadness, etc. 

Benefits of Good Sleep Hygiene

1. Improved Sleep Quality and Quantity- Good sleep hygiene enhances the quality of sleep by staying asleep longer and quantity by sleeping straight for 7-8 hours. When you wake up the next day, you’ll feel refreshed and ready to start the day.

2. Increased daytime functioning- You feel refreshed, alert, and productive throughout the day. 

3. Improved Mental Health- Boosts your mental health by improving mood, reducing stress, anxiety, and the risk of mental health disorders.

4. Stronger Immune System- Good sleep hygiene helps to build a strong immune system and reduces the risk of illnesses.

5. Reduced Risk of Chronic Disease- Proper sleep supports healthy body weight and reduces the risk of chronic illnesses such as obesity, high blood pressure, diabetes, and heart disease. 

What Is Sleepmaxxing? Trend or Truth?

Social media is booming with wellness trends. A recent addition to that is “Sleepmaxxing,” popularized especially through TikTok. It takes sleep optimization to an advanced level as it involves traditional sleep hygiene with a variety of hacks, gadgets, and supplements.

The popular Sleepmaxxing Strategies are:

 • Supplements- The use of supplements like magnesium or melatonin aids in relaxation and promotes sleep.

• Physical Hacks- Cooling pillows, comfortable mattresses and blankets, and mouth-taping (to encourage nasal breathing) can promote better sleep.

• Environmental Adjustments- Adjusting bedroom temperature to your preference, wearing a sleep mask (to cut off light), or showering before bed helps you to fall asleep faster. 

• Technology use- Avoid using screens at least an hour before bed. You can use sleep trackers or apps to monitor sleep quality and patterns.

• Mindfulness and Relaxation- Engaging in relaxation techniques like reading, meditation, and more before hitting bed helps to fall asleep faster. 

Sleepmaxxing is a wellness trend spreading across the internet. However, doctors are not on the same page as content creators or influencers, as some of these strategies don't have sufficient evidence supporting their role in promoting good sleep. For instance, the role of magnesium supplements is unclear as to how it supports healthy sleep. 

Common Sleep Disorders You Should Know About

These are conditions that disrupt the normal sleep patterns of individuals. This can affect the quality or duration of sleep, causing serious impairment to overall well-being. The common sleep disorders are:

• Insomnia

 Insomnia is a common sleep disorder in which individuals find it difficult to fall or stay asleep, resulting in daytime fatigue and other issues.

• Sleep Apnea

This condition is marked by recurrent interruptions in breathing during sleep. The person cannot sleep peacefully throughout, and this can be caused because of airway obstruction (obstructive sleep apnea) or central nervous system issues (central sleep apnea).

• Restless Legs Syndrome (RLS)

RLS is characterized by uncomfortable sensations in the legs and an overwhelming urge to move them, often disturbing sleep.

• Narcolepsy

Narcolepsy is marked by excessive daytime sleepiness and sudden episodes of sleep. These are sometimes accompanied by sudden muscle weakness or cataplexy.

• Circadian Rhythm Disorders

Conditions such as shift work disorder or delayed sleep phase disorder are caused by the misalignment of the body’s internal clock with the external environment.

• Parasomnias- 

Strange behaviors during sleep, such as sleepwalking, sleep talking, nightmares, and night terrors.

• Hypersomnia

It is the opposite of insomnia. Individuals experience excessive sleepiness or sleep for longer hours and sometimes have sleep attacks or sudden urges to sleep.

The causes of these conditions could be genetic, mental health disorders, physical illnesses such as heart disease, or lifestyle factors. 

Sleep hygiene supports healthy sleep, and implementing good sleep hygiene can improve your sleep, enhancing overall well-being.

While sleep hygiene can help promote better sleep and reduce the likelihood of sleep disorders, sleep hygiene is not a definitive cure for such conditions. If you or someone you know is suffering from any form of sleep disturbance, book a session with Koott. Our team of experts can help to identify the root cause, suggest techniques, and build good sleep hygiene. 

FAQs

1. What are the consequences of a bad sleep?

A. Poor sleep can increase the risk of chronic illnesses such as obesity, diabetes, heart disease, and weakened immune function. It can impair cognitive functions and mood, as well as increase the likelihood of accidents.

2. Can good sleep hygiene alone cure sleep disorders?

A. No. A combination of good sleep hygiene along with therapies, medications, and other interventions is used to treat sleep disorders. 

3. What is orthosomnia? 

A. Orthosomnia is a condition in which individuals become obsessed with achieving a perfect night's sleep, often based on data from sleep tracker apps. This can lead to sleep anxiety, insomnia, and other issues.

Sleep disorders don’t have to control your life. Our experienced Malayali psychologists at Koott offer online counseling to help you sleep better and live healthier.

👉 Click here to book a session and start your sleep recovery journey.