Catch Those Zs: A Guide to Sleep Hygiene

Aug 8

“Quality sleep and getting enough of it at the right times—is as essential to survival as food and water.”

— National Institute of Neurological Disorders and Stroke

Sleep recharges our bodies and allows us to perform functions throughout the day. During sleep, our brains carry out processes of recovery that promote our mental health and physical health. Creating healthy sleep habits supports development and growth.

Why is sleep so important?

Sleep regulates our metabolism.
Research illustrates that people who have better sleep quality have more confidence in their ability to manage social interactions and maintain relationships.
Sleep also impacts our immune system and our ability to fight disease.
Chronic lack of sleep, according to the National Institute of Neurological Disorders and Stroke, “increases the risk of disorders including high blood pressure, cardiovascular disease, [and] diabetes.”
Lack of sleep can impair our abilities to concentrate, think clearly, and process memories. Sleep deprivation makes it difficult to learn and retain information. Without adequate sleep, our brains cannot function properly.
Depression and anxiety are closely linked with poor sleep quality. According to Johns Hopkins Medicine, “among people with depression, 75% have trouble falling asleep or staying asleep.”
Lack of sleep or poor quality sleep is associated with an inclination toward poor eating patterns.

Did you know?

According to the CDC, “Being awake for 24 hours is similar to having a BAC of 0.10% (above the U.S. drunk driving level of 0.08.” If your brain is deprived of sleep, you can be putting yourself and others at risk. After seventeen hours of no sleep, your judgement and memory are both impaired. If you don’t get enough sleep, parts of your brain can shut down and you can even begin to micro-sleep—or zone in and out of consciousness.

“Sleep is the single most effective thing you can do to reset the health of your brain and body.”

— Matthew Walker, Ph.D

Sleep Hygiene

Having good sleep hygiene=having good sleep habits. Here are some ways you can adjust your bedroom environment and sleeping routine to maximize your sleep quality.

Stick to a fixed wake-up time and bedtime.
Keep naps relatively short and limited to the afternoon.
Follow a consistent routine before bed (brushing your teeth, putting on pajamas, journaling, etc.).
Unplug from electronics thirty minutes before bedtime.
If you haven’t fallen asleep in twenty minutes, don’t toss and turn. Instead, stretch, read, meditate, or engage in another calming activity before returning to bed.
Get some exercise during the day.
Avoid using your bed for activities other than sex and sleep.
Optimize your bedroom. Use a pillow that you find comfortable! Adjust your bedroom temperature to fit your needs.
Avoid consuming alcohol, caffeine, or nicotine four to six hours before bed.

Sleep Tips: College Edition

According to Harvard University’s Division of Continuing Education, “Seventy to 96 percent of college students get less than eight hours of sleep each week night. And over half of college students sleep less than seven hours per night.”

But young adults between ages 18 and 25 need 7-9 hours of sleep (National Sleep Foundation).

College is tough. Sacrificing sleep may seem like the only way to balance extracurriculars, social life, academic courses, even a job, and other commitments. However, getting enough sleep is pivotal to managing stress, creating a healthy lifestyle, and feeling productive.

Working towards a sufficient amount of or a good quality of sleep in college might look like…

Leaving a party early.
Wearing earplugs as you sleep to block out hallway noise.
Closing your textbook and refraining from pulling an all-nighter before an exam.
Going to the library to do your homework instead of completing it on your bed.
Choosing morning or late classes depending on when you know you will feel most alert and energized.
Swapping Netflix for a book before bed.
Opting for water instead of caffeine before bed.

Sleep Tips for New Parents

Sleep for new parents can feel impossible. According to Sleep Foundation, new mothers are at risk for “insomnia. daytime sleepiness, anxiety [and] depression.” Below are some tips to manage the sleep deprivation of the first few months.

Remind yourself that this period of intense sleep deprivation will end. You will sleep again.
If at all possible, incorporate relaxation into your day.
Remember that even if you can’t fall asleep quickly enough when your baby is sleeping, laying in a dark room with your eyes closed is restorative.
If at all possible, share nighttime parenting duties and bed responsibilities with someone else.
Try to avoid caring for yourself and others.
Keep things in perspective: you will be more limited in what you can accomplish because of lack of sleep. Be compassionate to yourself.
Don’t be afraid to ask for or accept help from family and friends. Everyone needs help to get through this time period.
If at all possible, hire someone to help.
Monitor yourself more careful for feelings of anger and irritation—it is harder to stay regulated when we are sleep deprived; you may need to be quicker about giving yourself a break or walking away when you notice yourself becoming agitated.

Tips to Help Your Newborn Baby Sleep Better

If your baby is sleeping in the same room, position your baby’s crib or bassinet next to your bed.
If you have a partner who is helping with caretaking, consider taking turns sleeping in the same room as the baby so your sleep isn’t as easily disturbed when it is your partner’s shift.
Watch for signs of tiredness in your baby and respond to those cues (ie. rubbing their eyes).
Analyze your child’s bedroom for noise and light. Consider black-out curtains and sound machines.
Before bedtime, don’t play with your baby and speak in a low and calming tone.
Help your baby ease into the habit of falling asleep on their own by trying to avoid rocking them to sleep (says Sleep Specialist Dr. Grace W. Pien).
Build out a bedtime routine. It doesn’t have to be long. It can consist of a bottle, diaper change, sleep-sack, and a quick song.