First of all, is sleep hygiene even a thing?
Yes, it is.
Living in this digital world has tweaked all of us in a way that we are rushed, to a point that when we even a scroll an Instagram post that is in SLOW MO- we tend to tap the heart icon.
It is liked.
Similarly slowing down is liked by the body and mind. It is needed and essential to live a life that is full zest creating a positive impact on oneself and everyone around them.
Mental exhaustion and deteriorating mental health have numerous causes, but one cause that always makes it to the list is sleep disturbance. Insomnia is a condition in which it becomes difficult falling asleep or staying asleep which results in day time impairments including fatigue, irritability, and mental impairment.
The complex human is designed in a way that requires periods of rest to function properly- and that rest is sleep. In fact, not only sleep but the quality of sleep plays a pivotal role in mental and emotional well-being. And the effects that stress has on sleep are conducive.
The effects of sleep deprivation extend beyond tiredness and lack of focus. It alters the state of the mind that can lead to development of multiple mental health issues.
The relationship of sleep and mental health is complex- but it has been shown that sleep deprivation also exacerbates the current state of depression and anxiety and the other way around as well. They have a bidirectional relationship which is complex. You enter a vicious cycle and breaking out of the quagmire seems impossible.
This is when it becomes imperative to understand and implement sleep hygiene.
Sleep hygiene can be described as good sleeping habits. We tend to miss the cues our body and mind give us indicating us about the importance of sleep. Every individual is different and one must observe and play around to see what works for them the best. Some tips to focus on while incorporating sleep hygiene are:
- Having a set bed time is always a good idea to start with. Instead of procrastinating and swapping channels on Netflix or over tiring your thumb while scrolling through social media such as instagram reels, try putting the electronics aside and have a routine for bed time.
- Find other ways to relax or unwind before sleeping. It may sound alien to you but they do work. Sipping hot chamomile tea (avoid caffeine) or hot milk while listening to a calming podcast helps to prep the body in relaxation mode. The sense of hearing intently itself is soothing.
- Deep breathing aids in controlling the fleeting thoughts. Meditation calms the mind and allows the mind to shut out all chaos aiding in a restful internal environment.
- Blocking excess light (including electronic light) allows the sleep hormone (melatonin) to work efficiently as it is stimulated in response to darkness. Light exposure halts the production and the sleep cycle gets disturbed.
- Maximizing comfort and cleanliness of the sleep area also creates a positive impact.
- Eat right and light at dinner. A happy digestive system will make sleeping easier and restful.
While staying on top of things especially when it comes to social media may seem like a necessity it is imperative to remember, without sleep our mental health suffers. And without a healthy mind, overall quality of life is impacted and we alone pay the price for that.
By Dr. Ameena Saeed
