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Sleep is a necessary function of human existence. Both the brain and body are revitalized during sleep. It should not be looked at as a luxury or extra. Poor sleep effects mood, judgement and memory. Have you every experienced the foggy brain and dragged down feeling associated with poor sleep? It’s quite the common feeling as a busy person trying to juggle many balls! Quality sleep can make all the difference in being able to manage a busy schedule.
According to the National Sleep Foundation almost half of all Americans say they feel sleepy during the day between three and seven days per week. Sound familiar? Thank Gd for Shabbos when there is a chance to “catch up” on sleep. Unfortunately, it does not actually work like that. Adults between 18 and 64 need seven to nine hours of sleep per night. Let’s take a look at some tips that can help promote healthy sleep habits.
Set a bedtime and stick to it- Consistency is key here. The dishes can stay in the sink or laundry can be done tomorrow. The lost sleep cannot be recovered.
Wake up at the same time every day. Even if its Yom tov, Shabbos, or vacation. Sticking to a sleep schedule allows for our inborn circadian rhythm to remain consistence which promotes restfulness and energy. A circadian rhythm is our internal clock that regulates our sleep-wake cycle within an ~ 24 hour period.
Eat a balanced breakfast every morning. This kick starts the day right. Through fueling the body properly, it promotes a feeling of wakefulness. This is an appropriate way to feel in the morning.
Get moderate exercise during the day. This is about 30 minutes of movement for 5 days per week. This exercise routine increases the amount of deep sleep a person has. It also has a positive effect on stress and mood. When people are in a better mood and feel less stress, they also have more restful sleep.
Stop going on the phone or any device at least a half hour before bedtime. The blue lights from technology disrupt our bodies internal sleep wake cycle or circadian rhythm. Hormones that stimulate wakefulness are activated from the blue light which causes a person to feel an alertness that prevents sleep. Honoring our bodies and paying attention to our circadian rhythms, will allow for quality sleep and success the next day.
Do not bring the cellphone into the bedroom.This is a hard one. People feel they need to be attached to their phones at all times. Getting an old-fashioned alarm clock helps with the wake-up issue.
Make sure the bedroom is not too hot or too cold. If the temperature in the room is too hot or cold, people do not get into a deep sleep and have more episodes of waking up in the middle of the night. If you like to sleep with a thick blanket, make sure the room temperature is a little cooler to balance the blanket.
Get blackout curtains so the bedroom is very dark. This is another trick to support the body’s circadian rhythm.
Do not eat close to bedtime. Our metabolisms slow down at night so food eaten close to bedtime is not digested properly. This can cause indigestion and heartburn. Getting the right amount of sleep boosts our metabolism in the morning, as well. Our bodies are, also, more insulin sensitive in the morning. This keeps blood sugar at healthy levels.
Do some positive thinking exercises right before bed. Imagine yourself on a beautiful beach with waves crashing or whatever scene you find to be relaxing. Stress is known to cause insomnia. If you the brain is cleared of stressful thought and calm and positive thoughts are replaced, people can fall asleep and stay asleep better.
10 tips to get more sleep. American Cancer Society. (2020, May 5). Retrieved February 1, 2023, from https://www.cancer.org/latest-news/how-to-get-more-sleep.html
2020 sleep in America® poll shows alarming level of sleepiness and low levels of action. National Sleep Foundation. (2021, March 12). Retrieved February 1, 2023, from https://www.thensf.org/2020-sleep-in-america-poll-shows-alarming-level-of-sleepiness/
American Psychological Association. (n.d.). Stress and sleep. American Psychological Association. Retrieved February 1, 2023, from https://www.apa.org/news/press/releases/stress/2013/sleep
Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and Circadian Rhythm. Journal of Physiological Anthropology, 31(1). https://doi.org/10.1186/1880-6805-31-14
Security violation. (n.d.). Retrieved February 1, 2023, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep#:~:text=Exercise%20also%20raises%20your%20core%20body%20temperature.&text=Elevation%20in%20core%20body%20temperature,decline%20helps%20to%20facilitate%20sleepiness.
Sleep statistics - facts and data about sleep 2023. Sleep Foundation. (2022, December 15). Retrieved February 1, 2023, from https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics
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