Getting a full eight hours of sleep might sound like a dream come true—no pun intended. In a world where we often glorify burnout as a sign of hard work, many of us sacrifice sleep to get ahead. But with more research highlighting the benefits of sleep, we’re starting to see a shift towards valuing rest over late-night work sessions.
A study from 2016 found that 40% of Americans sleep less than six hours a night. Everyone says eight hours is ideal, so what’s the harm in missing a couple of hours? It turns out that lack of sleep can have big effects. For one, missing sleep or not getting good quality sleep messes with your hormones. The hormone that tells you when you’re full (leptin) drops, while the one that tells you you’re hungry (ghrelin) goes up. This means you’re more likely to feel hungry and less full, leading to overeating and sugar cravings to boost energy.
Not getting enough sleep is also linked to serious health issues like cancer, heart disease, Alzheimer’s, type 2 diabetes, and even mental health conditions like ADHD and depression. So, maybe it’s not worth staying up late to catch up on Netflix!
Fortunately, there are easy ways to improve your sleep habits and help even the night owls among us wake up feeling refreshed. Let’s go over what sleep hygiene is and how to make it work for you.
The National Sleep Foundation defines sleep hygiene as various practices and habits that help you get good quality nighttime sleep and full alertness during the day. In simpler terms, sleep hygiene is about the daily and nightly habits that help you fall asleep and stay asleep so you wake up ready to face the day.
As humans, we like routines. For instance, the smell of food can make your mouth water in preparation for eating. Similarly, having a bedtime routine can signal to your brain and body that it’s time to wind down and sleep. Here are some tips to improve your sleep hygiene:
**The Routine**
Try to go to bed at the same time every night. Set an alarm to remind you when to start your wind-down routine. Turn off electronics, brush your teeth, put on your pajamas, and get into bed with a good book. Or maybe take a warm bath and have some chamomile tea. The idea is to follow a nightly routine so your brain associates these actions with getting ready for deep, restful sleep.
**No Screen Time**
Avoid screens and bright lights, such as from laptops, TVs, cellphones, and tablets, 1-2 hours before bed. The blue light from these devices can mess with your circadian rhythm, which is basically your body’s internal clock. Too much blue light tricks your brain into thinking it’s still daytime, making it harder to fall asleep and stay asleep.
Constant exposure to this blue light can keep the stress hormone cortisol higher than it should be overnight, wreaking havoc on your body and its hormonal balance. While night shift mode on your devices can help, it’s not just the blue light that keeps you awake; it’s also whatever you’re doing on those devices.
**Diaphragmatic/Belly Breathing**
If you often find yourself lying awake thinking about the day’s events or your to-do list, try diaphragmatic breathing. Spending 2-10 minutes breathing deeply into your belly, as in yoga, can activate your parasympathetic “rest and digest” mode. This helps quiet your mind and reduces stress, making it easier to drift off.
In summary, good quality and sufficient sleep are crucial for your health. Lack of sleep can lead to weight gain, and increased risk of heart disease, type 2 diabetes, Alzheimer’s, and even cancer. Adopting good sleep habits like having a bedtime routine, cutting out screens before bed, and practicing deep breathing can make all the difference. Try these tips tonight and see how much better you feel!