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Sleep Tips and Tricks | National Sleep Awareness Week

Megan Carry

In the spirit of National Sleep Awareness Week, let’s take a few minutes to chat about sleep’s importance, the recommended amount of sleep, and tips and tricks for getting a full night of restful z’s.

SLEEP IS IMPORTANT

Sleep is essential for maintaining cognitive health like concentration and processing memories which is pretty obvious when you’ve had a crummy night’s sleep. But it’s also important for physical health –proper sleep regulates hormones that control appetite and the way our bodies deal with stress. Additionally, good sleep helps to improve your immune system which is particularly important during this pandemic uncertainty. Poor sleep is linked to heart disease, high blood pressure, depression, and studies have shown an increased risk for the development of obesity.

 

HOW MUCH SLEEP SHOULD I GET?

Most adults should be getting 7 to 9 hours of sleep per night. Sleep is divided into four stages. Avoid napping as much as possible as this can disrupt your body’s normal sleep schedule. If you must nap, try doing so shortly after lunch and only for a maximum time of 20 minutes.

  1. Stage 1 is known as light sleep where you are transitioning from wakefulness to sleep. Your heart rate and breathing start to slow.

  2. Stage 2 is slightly deeper sleep where breathing and heart rate continue to slow, the muscles relax, and body temperature lowers.

  3. Stage 3 is the deepest sleep that helps you feel awake the next day. All activities reach their lowest levels.

  4. Lastly REM (rapid eye movement) is characterized by your eyes moving, breathing rate and blood pressure slightly increasing, and you dream. This stage is thought to help with memory consolidation.

These stages cycle throughout the night until you awake the next morning.

SLEEP TIPS & TRICKS

Consider not using any “screens” in the hour leading up to bedtime. Try reading a book, listening to a podcast, stretching, or meditating. Avoid large meals, alcohol, or caffeine consumption, or exercising within 3 hours of bedtime. Additionally, avoid using your bed for activities other than sleep or sex. This will help your mind associate your bed with a sleeping environment.

Try to have a “bedtime” and stick to it each night. Lower the room temperature and light intensity in your sleeping environment. Ensure you have comfortable mattresses and pillows - experiment with the firmness/softness of your pillows. Consider wearing a sleep tracker (e.g. Fitbit/Apple watch) to help you understand your sleep cycles. If this is not feasible, use a handwritten “sleep journal” where you write down what you did in the hour leading up to bedtime, keeping track of the time you slept, and any notes of how you felt, if you woke up during the night, etc.  

Many people have found it helpful to use diffusers or lotions with lavender essential oils to help create a relaxing environment. Experiment using a white noise machine/fan or other relaxing sounds before and/or during sleep, especially if you are awakened easily by small sounds. If you are concerned with your breathing or quality of sleep during the night, consider asking your partner to observe your sleep or you may try a recording device (e.g. cellphone) on your nightstand to catch any obstructions in breathing/snoring/etc.

If you still struggle with sleep after implementing these practices, consider talking to your doctor or pharmacist about your sleep hygiene. They may be able to offer additional advice about measures you can take to improve your sleep and maintain your health.

Lauren Chapman, PharmD Candidate April 2021

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