Tips For Chasing Those Elusive Zzzzzz’s! (Yes, Sleep Hygiene is really a thing)

A few times a year, I have the privilege of teaching the Time Management Component for a Career readiness program at a local community college.  I LOVE teaching this group!

Tomorrow is the day, and today I finished crafting a Sleep Hygiene handout for these hardworking and often sleep-deprived folks!  So, since I am sharing the info with them tomorrow, I want to share it with you today!

TIPS FOR A BETTER NIGHT’S SLEEP

  • Sleep is essential for optimal performance and health.  It gives our bodies time to rebuild, and our minds time to process stimuli.
  • We may all struggle at different times in our lives to get enough sleep or good sleep.
  • What happens if we don’t sleep?
    • In the short term, simple things like feeling tired, lack of focus, irritability and lethargy.
  • Long term sleep loss can lead to
    • job loss, decreased cognitive function, physical ailments (high blood pressure, increased risk of heart disease, inflammation, decreased metabolism, skewed hormones) and psychological issues (depression, anxiety).
  • Sleep cycle (Harvard.edu): Nightly, we alternate between REM (lighter, Rapid Eye Movement) sleep and Non-REM sleep (deeper, more restorative sleep).  We need both for optimal physical and mental recuperation, and memory consolidation.
  • I’m not a sleep expert, but as an organizer, I recognize logical, objective ways to improve routines and physical space to live better.

How does our home environment impact sleep?

  • The National Sleep Foundation states that people who make their beds daily are more likely to sleep well every night, and 71 percent of us sleep better in a fresh-smelling bedroom.  A cluttered room reminds us of unfinished tasks, whereas an uncluttered room helps us relax.  Closing closet doors and dresser drawers further soothes us.  In addition, 75% of people sleep better when they have clean sheets.
  • According to The Anxiety and Depression Association of America, depression can cause clutter, and clutter can cause people to feel tired and more depressed!
  • Individuals who live in clean homes are generally healthier than their counterparts living in clutter, according to research conducted at Indiana University

Take Care of Your Sleep Environment:

  • Not too loud: Soothing music is nice, if you need it, but set a timer for it to turn off and don’t sleep with ear phones in your ears.
  • Not too quiet:  Silence can be even more distracting than noise. A white noise machine may help, or a cool vaporizer like the one we run all winter helps drown out nighttime noise.
  • A cool room is best for sleeping, and some prefer a fan to move air around.  Sleep with blankets in layers, not just one really heavy one, so you can shed or add covers as needed.
  • An actual bed (get off the couch!) and the right pillow – not too soft or hard, or too many.
  • Bedrooms are Bed Rooms. Limit your bedroom to sleep and relaxation.  No computer, TV, treadmill or workout equipment, no unfinished work or unfolded laundry. Sleep and relaxation!
  • And, sorry to say this, but if you’re having trouble sleeping, have your pets sleep elsewhere.

Clean up your Sleep Hygiene for better sleep.

  • Your “sleep hygiene” is your daily routine for getting a good night’s sleep.
  • Determine how much sleep you actually need.  We don’t all need exactly 8 hours a night to live our best lives. Some folks need less and some need more, based on age, physical demands, individual rhythms and a host of other variables.  Fix your wake-up time, and work back from there for your bedtime, first with 8 hours, then 7.5, then 7.
  • You may be getting more sleep than you think.  It may feel like you’re awake, since your sleep may be shallow and not restorative.  And obviously, intentionally napping or even nodding off while watching TV counts as sleep and can undermine your overnight sleep.
  • How to adjust your daily routine for better sleep:
    • Set a consistent sleep schedule. Keep your bed-time and wake-time the same, even on weekends.  Wake-time should vary no more an hour from weekday to weekend.
    • During the day, exercise, but not close to bedtime.
    • Avoid caffeine after lunch, and check your medications, foods and beverages for hidden caffeine, sugar or other stimulants.  You would be amazed all the places caffeine hides, or how medicines like steroids can keep you awake at night!
    • Avoid overhead and fluorescent lighting as much as possible.  Turn down all your lights after dinner, to tell your brain it is time to start shutting down for the night.
    • Start winding down a little before bedtime. Choose the same 3 or 4 soothing activities before bed nightly, like yoga, wash your face, warm beverage, a warm shower, quiet TV viewing or reading (with soft lighting or a clip light) in a darkened room.
    • Screen Time: turn off anything with a screen (TV, computer, phone) half an hour before bed time, and keep computers and TVs out of the bedroom completely if you are having sleep issues.  The electronic fields can interfere with good sleep.  Set your device screens for “night time” and lower the brightness, with less blue light to keep you awake.
    • Keep a notebook and pen at your bedside, to jot down random thoughts that might keep you awake.

And now, stop reading and go to sleep!  G’Night!