How to Practice Good Sleep Hygiene for a Better Night’s Rest
Adam Manz, MCP, RCC, VITALITY COLLECTIVE Vancouver THERAPIST
Sleep is as basic a need as food, water, or shelter. Despite what the pressures of our increasingly productivity-focused world would suggest, we physically and mentally cannot survive without rest.
The Risks of Sleep Deprivation
Physically, aside from being fatigued and having less energy, being short on sleep can lead to poor physical coordination and decreased reaction time. Consider the risks chronic fatigue presents for driving or during occupational or recreational physical activity. Sleep also plays a vital role in repairing injuries and recovering from illnesses. During development, sleep is needed to stimulate the growth of our bodies and regulate hormonal rhythms.
Cognitively, research shows that exhaustion impairs our memory and limits our ability to concentrate, remain alert, and focus attentional resources. Lack of sleep can also impair judgment. Given these symptoms, people with insomnia commonly state that their performance at work is hindered.
Emotionally, sleep deprivation tends to increase irritability and general anxiety. People with insomnia report more frequent conflict in relationships; we are all familiar with grumpier versions of ourselves or others who have not gotten adequate rest. Moreover, while insomnia may be the result of existing mental health concerns, not getting enough sleep can also further exacerbate negative emotional experiences for those living with depression, anxiety disorders, and/or post-traumatic stress. These symptoms (and those listed above) generally become worse proportional to the seriousness of sleep deprivation.
When does poor sleep become insomnia?
“It is unrealistic to expect to fall asleep immediately on getting into bed or to never wake up at all during the night. Even the best sleepers in the world don’t achieve this!” - Melissa Johnson
Everyone will have a poor night of sleep every so often. For some, a restless night may mean it takes a long time to get to sleep. Others may find it hard to fall back to sleep after waking up during the night. Some sleep disturbances are normal, especially around stressful life events, and these minor irregularities usually pass. Concerns around sleep should be taken more seriously when they become chronic (i.e., lasting over a month) and begin impacting important social, occupational, and familial responsibilities.
Sleep Hygiene
Sleeping medications exist for a reason and can be useful as short-term antidotes. When sleep disturbances are chronic, however, medications can become potentially counterproductive given their risk for addiction and impact on the brain.
Sleep hygiene is about developing habits that help your body feel sleepy and alleviate sleep-related stress while also curating your environment in ways that make it easier to fall asleep once it’s time. Here are some examples of sleep hygiene, many of which have research supporting their effectiveness:
Avoid caffeine and nicotine 4-6 hours before bed. Stimulants activate the nervous system.
Avoid alcohol for 4-6 hours before bed. Despite being a relaxant, alcohol is notorious for interrupting deep sleep.
Try getting up if you are not able to feel asleep within 30 minutes or so. Spending too much time in bed can be counterproductive. Rather than laying in bed trying to fall asleep, consider doing a mundane task like reading or folding laundry until you begin to feel tired again.
Try to sleep only when you feel tired. Come to associate getting into bed with feeling ready to sleep.
Limit the use of your bedroom for sleep and sex. Again, this is to help your body associate bed with sleep, rather than work emails, food, or entertainment.
Keep your bedroom dark, quiet, and at a comfortable temperature. Using an eye mask is an easy remedy for excessive light and consider earplugs if that pesky garbage truck wakes you at 6 am.
Limit daytime naps. Naps are not inherently bad but consider avoiding them if you struggle to sleep through the night. If you do nap, keep them under an hour and before 3 pm.
Avoid clock-watching. Frequently checking the time can reinforce anxiety about having to fall asleep or fall back asleep throughout the night.
Get up at more or less the same time every day. Syncing your biological circadian rhythm is the foundation of a regular sleep-wake schedule. When possible, expose yourself to sunlight early in the day and avoid screens at night.
Exercise. The more you use your body throughout the day the more fatigued you will feel and the more your body will instinctively crave the restorative properties of sleep.
Observe your thoughts. Notice how anxiety about not getting enough sleep actually increases the chances of having poor sleep.
Not too hungry, not too full. It’s best to avoid large meals 2 hours beforehand, though sensations of hunger can also be distracting.
Avoid difficult discussions or arguments. Spend the hour before bed winding down, not ramping up.
Restless pets. Sleeping with your animals is adorable, but not if they contribute to poor sleep.
Consider tracking your sleep quality. Utilize apps, a journal, or a smartwatch to notice trends in your sleep quality (e.g., how does a 12pm vs. 4 pm coffee affect sleep quality).
I encourage you to give sleep hygiene a try. If you see no improvements in the quality of your sleep after making behavioural and environmental changes to your routine, consider seeking specialized care. Therapy can help curb insomnia by identifying and addressing underlying stressors, managing nightmares, improving relaxation, and sticking with healthy nighttime routines.
Sleep Deprivation and Work Performance
The Brain-Sleep Connection: GCBH Recommendations on Sleep and Brain Health
Use of Sleep Hygiene in the Treatment of Insomnia
Wellness Module 6: Getting a Good Night's Sleep | Here to Help