In light of today’s fast-moving world with high-intensity jobs, familial and societal responsibilities, and digital distractions constantly tugging at our attention, quality sleep has become a luxury many find elusive.
But the truth is sleep is not an amenity. It is a fundamental pillar of our overall health and well-being. To truly understand and unlock the secrets of quality sleep, you need to dive into the realm of sleep hygiene.
Let’s explore the science behind sleep and provide practical and actionable tips to improve your sleep hygiene. Hopefully, these will help you transform your nights and elevate your quality of life.
The Science of Sleep
Sleep is far more than just a passive state of rest. It is a complex physiological process that impacts almost every aspect of your life. Divided into two main categories – rapid eye movement (REM) sleep and non-REM sleep – each stage plays a vital role in rejuvenating our bodies and minds. Read on to understand the two phases of sleep.
1. Non-REM Sleep
Non-REM sleep typically makes up 75-80% of your total sleep time. During this phase, your body repairs itself, regrows tissues, boosts muscle and bone health, and strengthens the immune system. Non-REM sleep comprises three stages:
(a) N1: It implies the state of transition from wakefulness to sleep.
(b) N2: During this phase, your eye movements stop, body temperature gradually decreases, and brain waves become slower.
(c) N3: It is the state of deep sleep. It is where tissue repair, immune system strengthening, and physical restoration occur in the first place.
2. REM Sleep
This phase, which makes up about 20% of the total sleep time, is essential for cognitive functions, memory consolidation, and emotional well-being. It is during REM sleep that vivid dreaming occurs. The brain is highly active, like its wakeful state, while the body experiences muscle paralysis to prevent acting out dreams.
Disruption in the sleep cycle, particularly a lack of deep sleep, can lead to a range of issues, including cognitive (thinking, remembering, reasoning) deficits, mood disorders, weakened immune function, and an increased risk of chronic diseases such as diabetes and cardiovascular (heart) disease.
Read More – Sleep Tracking and Analysis: Utilising Technology to Optimise Your Sleep
Understanding Sleep Hygiene
Sleep hygiene refers to practices and habits that help create a conducive sleep environment and promote a restful slumber. Just like practising good personal hygiene keeps us physically healthy, adhering to proper sleep hygiene practices enhances the quality of our sleep. Here are some actionable tips to supercharge your sleep hygiene. Let’s take a quick look.
1. Establish a Consistent Sleep Schedule: Our bodies have internal clocks, known as circadian rhythms, that regulate our sleep-wake cycles. Try to go to bed and wake up at the same time every day. Try to stick to it even on weekends. Consistency helps regulate your circadian rhythm. It eventually makes it easier to fall asleep and wake up naturally.
2. Create a Relaxing Bedtime Routine: Engage in calming activities before bed to message your body that it is time to wind down. Reading a book, taking a warm bath, or practising relaxation techniques can help. Avoid stimulating activities that involve screens, as the blue light emitted by such devices interferes with the production of melatonin (sleep hormone).
3. Make a Sleep-Conducive Environment: Your sleep environment plays a pivotal role in the quality of your rest. Ensure your bedroom has a cool, dark, and quiet ambience. Investing in a comfortable mattress and pillows that support your sleep posture is essential. Consider using blackout curtains and white noise machines to minimise disturbances. You may also leverage the power of technology by using smart devices like rings, bands, and smart watches to monitor your sleep pattern and duration and modify them accordingly or if needed.
4. Watch Your Diet and Hydration: Avoid heavy meals, caffeine, and alcohol close to bedtime. These are likely to disrupt your sleep. Opt for lighter meals in the evening and restrict having caffeinated or aerated drinks and alcohol to several hours before sleep. Staying hydrated is undoubtedly essential. But try to limit your fluid intake close to bedtime to prevent frequent trips to the bathroom.
5. Stay Active: Regular physical activity can improve sleep quality. Exercise during the day but avoid intense workouts close to bedtime. Being active right before bedtime can have an energising effect that interferes with falling asleep.
6. Use Wearable Technologies: The smart wearables market in India is anticipated to see a CAGR (compound annual growth rate) of 23.91% between 2022 and 2027. Changing lifestyles, growing awareness to use energy-efficient goods, and enhanced living standards are said to promote the market expansion of wearable technologies in the country. Also, these devices feature sleep monitoring, heart rate tracking, movement, and daily activity tracking, allowing the users to stay on top of fitness games. So, you can also get yourself a smart ring or watch to monitor and manage your quality of sleep and overall health.
7. Manages Stress and Anxiety: These mental states can wreak havoc on your sleep. Practice relaxation techniques like deep breathing, meditation, or gentle stretching to calm your mind before bed. Engaging in these activities can help you transition from the stresses of the day to a restful night’s sleep.
8. Limit Naps: Short power naps can be refreshing and provide a quick kick to your energy levels. However, extended, or irregular daytime napping can interfere with nighttime sleep. If you need to nap, keep it under 30 minutes and do so earlier in the day.
9. Expose Yourself to Natural Light: Natural light exposure during the day helps regulate your body’s internal clock and improve sleep quality. Spend time outdoors or open your curtains to let in natural light.
10. Refrain from Working on Your Bed: Avoid using your bed as a workspace or entertainment seat. It helps your brain associate the bed with sleep, making it easier to fall asleep when you get in.
11. Seek Professional Help: If you constantly struggle with sleep despite adopting good sleep hygiene practices, consider consulting a healthcare professional. Data collected from your wearable will help the professional understand your sleep patterns and quickly identify areas for improvement.
Read More – Decipher the Science of Sleep and Slip into Restful Nights
Let’s Begin the Journey to Sound Sleep
Including sleep hygiene practices in your daily routine may not yield immediate results. However, the long-term benefits are worth the effort. As you make small changes to your habits and environment, you will likely experience improved sleep quality, increased daytime energy, and enhanced overall well-being.
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