How To Improve Your Sleep Hygiene for Restful Sleep
Thrive • November 5, 2021
By Thrive Reno Occupational Therapist Dr. Meadow Deason, OTD, OTR/L
PROTECT YOUR SLEEP
Sleep is as important as eating and movement to our ability to function. Just as we nourish our well-being through intuitive eating and mindful movement, we should also engage in healthy sleep practices, or “sleep hygiene.”
WHAT IS SLEEP HYGIENE?
Dr. Chris Winter, author of The Sleep Solution: Why Your Sleep is Broken and How to Fix It defines sleep hygiene as “the act of controlling your sleep behaviors and environment to optimize your sleep.” In other words, sleep hygiene means ensuring your surroundings, routines, and mindset are aligned with the requirements for optimal sleep.
While we are instinctually driven to prioritize sleep, a multitude of factors can negatively impact the quality of our sleep. By practicing healthy sleep hygiene, we can mitigate these negative factors.
POOR SLEEP QUALITY FROM A TO ZZZ
The Impact of Poor Sleep Quality on Emotional and Mental Health
Sleep has a direct effect on our emotions. When we don’t get enough sleep, our prefrontal cortex (which helps regulate emotion) and our amygdala (which helps trigger emotional responses) don’t function in balance causing our emotions to fluctuate unnaturally. In children, insufficient sleep has been linked to aggression, bullying, and behavior problems.
As with emotions, poor sleep quality and mental health concerns are also intertwined, and typically exacerbate one another. Dr. Mathew Walker, author of Why We Sleep: Unlocking the Power of Sleep and Dreams stated, “There are no major psychological conditions in which sleep is normal.” As such, there is a high correlation between poor sleep quality, depression, anxiety, and substance abuse.
Factors that negatively impact sleep include:
- Stress
- Irregular sleep schedule
- Sleep environment disruptions
- Physical conditions, such as asthma, heart disease, epilepsy, respiratory disorders, restless leg syndrome, and bruxism
- Pain or chronic illness
- Medications
- Mental health disorders, such as depression, anxiety, post-traumatic stress disorder (PTSD), and trauma
- Concussion or brain injury
- Specific sleep disorders, such as obstructive sleep apnea, delayed sleep phase syndrome (DSPS), and narcolepsy
- Stimulants, such as caffeine, nicotine, and amphetamines
- Significant life changes
You may be suffering from poor sleep quality if you are experiencing:
- Delayed sleep onset (trouble falling asleep)
- Intermittent walking at night
- Periods of wakefulness at night
- Feeling tired when you wake up
- Difficulty napping, even when fatigued
- Feeling fatigued throughout the day
- Irritability or difficulty with emotional regulation
- Difficulty concentrating or remembering information
You may have poor sleep hygiene if:
- Your bedtime varies widely
- You don’t have a bedtime routine
- You engage in screen time before falling asleep
- You leave the T.V. on while sleeping
- Sensory stimulus wakes you at night
FOURTEEN WAYS TO IMPROVE YOUR SLEEP HYGIENE
If you’re suffering from poor sleep quality, you can take the first step to solving your sleep struggles by beginning to pay attention to your current sleep patterns, how you feel throughout the day, and any practices that help you feel more rested than usual. At the same time, try incorporating some of the tips below to optimize your sleep.
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- Maintain a sleep schedule. You can do this by going to bed and waking up at the same times each day.
- Carry out a bedtime routine. This may include changing into pajamas or sleep clothing, taking a warm bath or shower, reading a print book, and engaging in relaxation strategies such as mindfulness, progressive muscle relaxation, and diaphragmatic breathing.
- Create a comfortable sleep environment. You may want to ensure the room is cool, dark, and quiet. You may also consider diffusing essential oils, such as lavender, ylang-ylang, or a special sleep-oriented blend. Additionally, you can play brown or pink noise, which are sonic hues that can promote better sleep.
- Curate a cozy bed. From your mattress and pillows to your sheets and blankets, make sure the materials that make up your bed match your comfort preferences.
- Optimize your sleep position. Experts recommend sleeping on your side with your spine in a straight line and a pillow between your knees.
- Stay away from screens. Avoid the blue light emitted from screens for at least two hours before bedtime.
- Refrain from high-intensity movement before bed. Instead, opt for gentle mindful movement practices, such as yoga, tai chi, or qi gong.
- Monitor the side effects of any medications. All medications have side effects, which could include sleep interference. A simple change of your prescription or the time you take the medication may be just what you need to achieve a night of restful sleep.
- Refrain from substances that can make you restless. If ingested close to bedtime, caffeine, nicotine, and alcohol can make it difficult to fall asleep as well as decrease the quality of your sleep.
- Say no to nap time. If you take a nap late in the day, you may find it hard to fall asleep when it’s time for bed, and subsequently, wake up on time the next day.
- Refrain from eating and drinking two hours before bedtime. When the body is busy processing food and drink, you may find it difficult to relax into a truly deep sleep.
- Remove distracting bedfellows when possible. Fidgeting pets, snoring partners, and even cuddly children can cause you to remain wakeful throughout the night.
- Maintain your bed as a relaxation space. Reserve your bed for sleep, sex, and resting when you’re sick. In other words, no sending emails from under the covers.
- Score your sleep. You can use sleep rings, smartwatches, and smart beds to help you understand your nightly sleep quality.
CLINICAL SUPPORT FOR SLEEP
If your sleep has been disrupted for longer than four weeks and is impacting your ability to function normally, you may benefit from clinical support which can include occupational therapy and psychotherapy. Additionally, if you are dealing with chronic pain or a mental health condition, you may consider obtaining a sleep hygiene assessment.
From clinical support for sleep, you can gain:
- An environmental assessment of your sleep and individualized recommendations for modifications and adaptations.
- A sleep positioning assessment and recommendations for optimal positioning.
- An improved bedtime routine.
- Relaxation strategies to promote restful sleep.
- Psychotherapy to help improve your mindset regarding sleep.
Thrive offers outpatient psychotherapy and occupational therapy to help you embrace a holistic sense of wellbeing, including a reliably restful sleep routine. Reach out to us to learn more about our therapeutic services and sleep hygiene guidance.
About the Author
Thrive Reno Occupational Therapist Dr. Meadow Deason, OTD, OTR/L
Dr. Meadow Deason earned her doctorate of occupational therapy at Huntington University and is a licensed doctor of occupational therapy (OTD). As an occupational therapist, she has extensive clinical experience in neurological and physical rehabilitation, fall prevention education, community-based services, home health, and mental health. Dr. Deason is also trained in oral motor function assessment, feeding therapy, therapeutic pain education, home modification, aging in place, brain injury rehabilitation, sensory integration, integration of primitive reflexes, neuromuscular rehabilitation, upper extremity rehabilitation, behavioral management, ergonomics, and mindfulness. She partners with individuals and their loved ones to overcome emotional, physical, and social barriers to holistic health through meaningful activities designed to develop, recover, modify, or maintain skills for thriving in everyday life.
Prior to becoming an occupational therapist, Dr. Deason gained years of experience in early childhood intervention, social services, treatment foster care, special education, and business.
The post How To Improve Your Sleep Hygiene for Restful Sleep first appeared on Thrive Wellness.
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By spreading awareness and providing early intervention in eating disorder treatment, we can not only change lives, but save them. 2. Eating disorders are more common than you think. 9% of the US population will have an eating disorder at some point in their lives and 22% of children and adolescents worldwide show symptoms of disordered eating (NEDA). Since eating disorders can be challenging to detect, many go undiagnosed. Raising awareness for eating disorders and educating our community partners about their symptoms can allow us to catch eating disorders as early as possible and bring these statistics down. 3. Fight harmful eating disorder stereotypes. A common stereotype in association with eating disorders is that of the "thin, white, affluent female," however, anyone is at risk of an eating disorder despite their appearance or background. Stereotypes associated with eating disorders around weight, gender, age and race can create serious barriers to seeking care and major disparities in treatment. People experiencing an eating disorder can face challenges in seeking and receiving treatment or may feel unworthy of recovery when they don’t fit a stereotype, preventing them from gaining needed support and treatment. Promoting diversity and representation through awareness and education can help to break down the harmful stereotypes that have historically surrounded eating disorders. 4. Eating disorder recovery is not a one person job. Family and loved ones’ involvement in eating disorder treatment is crucial for recovery. Family-based therapy (FBT) has proven to be effective in 50% of patients being treated for anorexia nervosa, and is effective in the treatment of other eating disorders as well. 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Awareness and education around eating disorders helps the people that need support find it sooner, resulting in a repaired relationship with food and the body and a fuller life. How can I get involved in eating disorder awareness efforts? To get involved in eating disorder awareness efforts, start by educating yourself about the complexities and different types of eating disorders. By gaining a deeper understanding, you can become a more effective advocate. You can also consider participating in local or national events such as walks, trainings, or online webinars that aim to raise awareness, provide support to those affected, and offer education around eating disorders and their diagnosis. Another simple step for building awareness can be using your social media platform to share factual information, personal stories, or relevant resources that can help demystify eating disorders and reduce stigma. 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Alcohol influences thoughts, mood, and behaviors by impacting the central nervous system in a way that slows the communication between the brain and the body. Without the ability to process information effectively, the brain isn't able to regulate emotions and consider consequences effectively which may promote unhealthy behaviors, including drinking to excess. Ways that alcohol can affect cognitive functioning include: Lowering inhibitions Contributing to poor judgment Causing confusion Causing lapses in memory Disrupting sleep Contributing to shifts in mood Alcohol and Mental Disorders According to the Journal of the American Medical Association, 37% of people with alcohol use disorders also have at least one serious mental illness. Furthermore, alcohol abuse commonly occurs alongside depression and anxiety . Research has shown that those with major depressive disorder and those with generalized anxiety disorder were more likely to report life‐time moderate to severe alcohol use disorder than those without these conditions. Frequently, individuals struggling with depression or anxiety self-medicate by drinking alcohol. Although alcohol may provide temporary relief, it expends the chemicals in the brain which help ward off anxiety and depression. When the initial effects of the drug fade, individuals are typically left feeling more depressed or anxious than they did before they began drinking. Related: Eating Disorders, Substance Abuse, and Substance Abuse Disorders Alcohol Use and Depression The slowed functioning of the brain caused by alcohol can allow individuals to numb to their suffering. As such, those experiencing depression may be inclined to drink to avoid the sadness, pain, and hopelessness associated with depression. This maladaptive coping behavior is so prevalent that research shows a clear relationship between alcohol use disorder (AUD) and major depression. Using alcohol while depressed can be extremely dangerous. Not only can alcohol negatively interact with antidepressants, but it can also place individuals experiencing depression at an increased risk for suicidal thoughts and behavior . If you're experiencing suicidal thoughts or behaviors , you can reach the National Suicide Prevention Hotline at 1-800-273-TALK (8255). Alcohol Use and Anxiety According to a study on anxiety and AUD , a person with an anxiety disorder is two to three times more likely to develop an alcohol abuse disorder. When individuals with anxiety drink alcohol, they may feel an initial alleviation of their symptoms as well as a sense of euphoria. However, the symptoms of hangovers and alcohol withdrawal following heavy drinking can heighten feelings of anxiousness and interfere with ones daily obligations, contributing to even more agitation. This feeling of dread and anxiety associated with a hangover is commonly referred to as " hangxiety ," but for those with existing anxiety conditions, this side effect of drinking can feel unbearable. Individuals with anxiety may be driven to drink more to tamper their stress and re-establish the sense of euphoria, resulting in a dangerous cycle of alcohol abuse. Unhealthy Drinking Behaviors and Alcohol Use Disorder (AUD) Most who regularly drink alcohol don't have AUD, which develops when addiction is present. However, alcohol-related side-effects on mental health are still common, and they may still benefit from mental health support . Signs of unhealthy alcohol use include: Feeling a need to consume alcohol to make it through the day Feeling unable to stop consuming alcohol Progressively feeling a need to increase consumption of alcohol Drinking to prevent or alleviate symptoms of hangover or withdrawal Feeling ashamed of ones alcohol consumption Having loved ones express concern over drinking habits AUD is a condition that is often driven by genetics, abuse, trauma, or unhealthy family dynamics. Healing from AUD is possible and it can be treated with the help of mental health professionals and a dedicated treatment plan. Signs of AUD include: Alcohol use that interferes with the ability to carry out daily activities Drinking despite the behaviors adverse effects on their life Often drinking more or for a longer period of time than intended Persistent desire and unsuccessful attempts to curb alcohol use Revolving their schedule around drinking Experiencing strong cravings for alcohol Continuing to drink despite experiencing recurring illness or social issues as a result of alcohol use Giving up activities one used to enjoy in favor of drinking Using alcohol during situations where its physically hazardous to be impaired Continuing to use alcohol despite knowing that it exacerbates a known existing health condition Developing a tolerance for alcohol, or needing more alcohol to feel the same effects Experiencing alcohol withdrawal or drinking more to avoid withdrawal What are the Mental Health Benefits of Going Sober or Drinking Less Alcohol? Reducing or eliminating your alcohol consumption can lead to a variety of mental health benefits, improving your overall quality of life. When going sober or cutting back on your alcohol consumption, some of the benefits you can look forward to are: Improved mood stability, including reduced feelings of depression and anxiety Improved sleep quality Enhanced cognitive function Increased energy levels Improved concentration and productivity Increased self-esteem More authentic social interactions Improved relationships Limiting your alcohol consumption has the capability to change your life for the better, as it can help you establish a healthier mental environment, build better connections, and improve your physical health. Support for Alcohol Abuse and its Mental Health Impacts As humans, it can be uncomfortable for us to process difficult experiences and feel intense emotions. Therapy can help heal the source of your struggles driving alcohol abuse, while also guiding you in implementing healthy strategies for processing painful emotions. Through professional mental health support, you can be empowered to embrace life without having to rely on alcohol. Thrive offers outpatient therapy for substance abuse struggles in addition to other mental and behavioral health conditions. Reach out to learn more. Additional Resources SAMHSAs National Helpline : A free, confidential, and 24/7 service for individuals and families facing mental health conditions and/or substance use disorders, reachable by calling 1-800-662-HELP (4357) or texting 435748 (HELP4U). National Institute on Alcohol Abuse and Alcoholisms (NIAAA) Treatment for Alcohol Problems : A guide for individuals and their loved ones who are looking for options to address struggles with alcohol use.
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