Maybe it’s because your routine is different – either you’re busier or slower at work, you’ve taken on the added responsibility of schooling duties for kids who are home, or you’re staying up later or sleeping in more because of the overwhelming nature of everything.
How Does Sleep Help?
It’s common knowledge that a good night’s sleep is critical for our health and sense of wellbeing. A well-rested mind can concentrate better and be more productive. Being well-rested can improve our problem-solving skills and enhance our memory.
There are many studies that document the positive effects of good sleep and the negative effects of sleep deprivation. One recent study showed sleep deprivation can further lead to hormone imbalance due to alteration of our circadian rhythm.
Earlier this month, the National Sleep Foundation released results from its annual Sleep in America® poll, where Americans reported feeling tired on average three out of seven days per week.
Feeling tired most often results in higher rates of irritability, headaches, and feeling unwell, according to the poll.
How Can You Sleep Better?
While I always recommend having a set time to go to bed, I understand that is not possible for some of us – me included.
Here are four tips based on steps I take every day to maintain a healthy sleep routine. (avoiding caffeine is assumed)
1. Try as much as possible to have a set bedtime. The National Sleep Foundation recommends seven to nine hours of sleep for adults ages 18 to 64, and seven to eight hours for adults 65 and older. Try to keep this in mind when setting a bedtime based on your home/work schedule.
2. Develop and keep a “going-to-bed ritual.” For me, this ritual has become essential to my sleep routine. The ritual includes:
- Deep breathing to wind down and shift into sleep mode.
- Doing some simple yoga maneuvers that can induce relaxation and focus the mind.
- Turning off or silencing the cellphone and not picking it up again for a quick check before getting to or while being in bed.
3. Exercise is a key factor for a good night’s sleep. Any exercise – anything at all – will help, whether that’s a small exercise regimen in the bathroom or an hour at the gym.
4. Finally, use a humidifier with some essential oils to create an atmosphere of relaxation. This last step has become the cornerstone of the sleep ritual for me. The moment the scented humidifier turns on and I smell the scent, it triggers my brain to switch to bedtime mode.
How Do I Know if Sleep is a Problem?
If your sleep schedule is off, the most important step is to recognize it and take steps to sleep better.
There are many different types of sleep disorders, from sleep apnea to insomnia. If excessive sleepiness or lack of sleep is interfering with your everyday life, it’s important to talk to your doctor. The U.S. Centers for Disease Control notes that insufficient sleep is linked to certain chronic diseases such as type 2 diabetes, cardiovascular disease, obesity and depression.
Tracking your sleep for a few weeks is a great first start to learn more about your patterns (the CDC links to sample sleep diary here).
Know that it’s normal for routines and sleep to be disrupted during times of crisis like what we’re experiencing with the coronavirus pandemic. Practice self-compassion while also taking steps to improve your routine whenever possible.
Ultimately, find what works for you! Hope some of these techniques are helpful in getting you to a better restful sleep. They have done wonders for me.