In this month’s article we will be discussing sleep hygiene and the role it plays as an integral part of overall health and wellbeing. We will be looking at sleep hygiene and wellness holistically through a combination of approaches. Some of you may recall previous articles that drew information from ayurvedic and eastern approaches to wellness. I’ll briefly explain the term “ayurveda” for readers who may not already be familiar with its meaning. In simple terms, ayurveda is the study of life. Ayurveda is a 5,000 year old medical system that uses natural and holistic approaches to keeping your mind, body and spirit healthy. These practices help people live long, healthy, balanced lives and to help restore balance to the body, mind and spirit. In this article sleep hygiene will be discussed through the lenses of eastern and western practices that may be beneficial in promoting sleep hygiene.
What is sleep hygiene?
Sleep hygiene refers to a set of practices and habits that promote good quality sleep. In other words, healthy sleep habits. When assessing sleep hygiene as with anything there is good and poor sleep hygiene that one may experience. This can be due to behavioral and environmental habits as well as many other factors that impact one’s sleep experience.
How does poor quality sleep manifest into negative behavioral, emotional and mental health symptoms?
- Feeling tired or sluggish throughout the day
- Difficulty staying awake during activities
- Needing naps to function
- Difficulty falling asleep
- Frequent nighttime awakenings / early morning awakenings
- Restless sleep with tossing and turning
- Difficulty concentrating or focusing
- Reduced memory and recall
- Slowed reaction times
- Impaired decision-making
- Irritability or mood swings
- Anxiety or depression
- Feeling overwhelmed or stressed
- Headaches
- Muscle aches and pains
- Increased risk of accidents or injuries
- Weight gain or changes in appetite
- Increased thirst
- Blurred vision
- Dry mouth
- Increased blood pressure
If these symptoms are beginning to be present, here are some ways to address them to help improve sleep hygiene. Yoga and meditation practices offer various ways to promote balance, ease, wellness and sleep health. Engaging in regular exercise throughout the day is essential for maintaining sleep hygiene. Mindfulness practices can also help quiet the mind to promote a restful sleep. Deep breathing techniques or pranayama can be used to settle the nervous system, increase feelings of relaxation and help with falling asleep. Yoga nidra is a form of guided meditation that has been shown to induce sleep and relaxation as well as improving overall sleep quality. Yoga nidra meditations focus on rest while lying down and being led through guided imagery. Maintaining a consistent sleep schedule is also a key component to sleep health. Waking up and going to bed at the same time each day helps regulate the body’s natural sleep-wake cycle. Creating a conducive environment to promote sleep is also beneficial. A room that is dark, quiet and cool is optimal for promoting sleep. You can find guided meditations, yoga practices and breathing techniques online and on mobile applications such as Insight Timer, Headspace and Calm App, etc.
As you continue to evaluate your sleep hygiene and integrate practices to promote mindfulness and balance in your sleep schedule, it is important to keep in mind that it can take time and consistent practice to notice improvements in your sleep. In addition to these practices your physician may also be able to assist in referring you for sleep studies and other treatments that you may find beneficial. If you or someone you know is struggling with poor sleep hygiene our counselors at Capital EAP are ready and available to help guide you on this journey. You can reach out to us at 518-465-3813 to connect with our intake team, who can help you set up an appointment.
By: Meryl Tremblay, LMSW, 200 Hour YTT, EAP Counselor
