Whatever your age, and whether you work outside the house or within, getting the right quantity and quality of sleep is essential. We spend much of our waking hours trying to decide, plan, negotiate, understand and process things, deal with people, the environment and situations. This process cannot continue endlessly, and you need a break to stay well and happy.
Why Is Sleep Important?
Sleep is when the body and mind finally get to rest and relax, repairs and rejuvenation take place and you get geared up for a new day.
It is possible to go for an extended period without rest or sleep with or without added help from caffeine or other chemicals and in the short term, it may not do much harm if you’re able to make up for lost sleep later.
However, chronic sleeplessness due to various reasons is dangerous. The average adult needs 7-9 hours of sleep in a 24 hour cycle.
Being sleep deprived is different from chronic insomnia which is a medical or psychiatric condition. Lack of sleep affects the heart and metabolism, your circulation and immunity suffer, the nervous system and mental health. You will find it difficult to remember, focus and concentrate, become irritable, depressed or anxious. Your performance will be affected and you may find it difficult to maintain social relationships.
Sleep deprivation also puts you at high risk for developing diabetes, obesity, cardiac conditions, high blood pressure and cholesterol, vascular diseases, stroke, restless leg syndrome, sleep apnea and many mental disorders.
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Building a Sleep Routine:
One of the best and most natural ways to manage sleep disturbances is to build a sleep routine that works for you. It helps you to get a better quantity and quality of sleep every night, de-stress, relax and unwind from the pressures of your day.
A sleep routine consists of a set of activities that has to be consistently done before your sleep time. It has to be followed regularly and in the same order every night. It allows you to unwind slowly and bridge the transition time between a wakeful state and sleep.
The first step is to create a schedule that works backwards from your wake-up time the next morning. For instance, if you need to wake up at 6 am, and you need to sleep for 8 hours, you will need to fall asleep by 10 pm. Give yourself a sleep routine time of at least 30 minutes before this.
You may need some time to prepare for the next day. Either add this time to your sleep routine, or take an extra 15 minutes for this. It helps you to de-stress, knowing that you’re organized and comfortably set for the morning.
Some experts recommend the 10/3/2/1 format. This means that you should stop consuming anything that contains caffeine 10 hours before bedtime, such as chocolate or coffee. Limit artificial sugars as much as possible before bedtime. Consuming food and alcohol should be stopped 3 hours before bedtime. Stop working 2 hours before your bedtime, and don’t answer work related calls unless it’s an emergency. One hour before bedtime, quit all screen time. This includes watching TV. Ensure that your laptop and computers are preferably outside the room, and avoid installing your TV in your bedroom. Blue screens emit light that keeps the brain active and prevents it from resting.
Watching violent TV dramas, crime stories or horror films before bedtime can agitate your mind and prevent you from falling asleep easily. This also goes for spicy foods and snacks that lead to a digestive system overload or discomfort.
Another possible sleep routine format is to first assess your own sleep habits and environment. Your bedroom should be clean, clutter-free, and have enough natural fresh air and ambient temperature. Keep it as noise-free as possible and adjust the lighting. Wear loose and comfortable clothing and use the appropriate bed-linen according to the climate and temperature.
You may find it beneficial to take a short and quiet walk before bedtime, read or listen to calming music. If you have kids or pets, make sure that they are comfortable and ready for bed before you.
For those who are religious, a nightly prayer sends a message to the brain that this is the time to wind down. Otherwise, you can practice a routine of going over the day’s activities mentally, engage in self-affirmation and practice a habit of gratitude. These simple mental exercises are useful in training the mind and body to unwind.
Mindfulness is another highly beneficial routine that helps you to connect with yourself in relation to the world around you. Journaling, jotting down your thoughts, or making a to-do list for the next day are other ways in which to de-stress and avoid anxiety.
You may find it easier to fall asleep with simple routines such as a warm shower, brushing your teeth or hair and applying a night cream.
In the long run, you can develop your own individual sleep routine and evening rituals that work best for you. Don’t get stressed if you miss practicing them occasionally such as when you have a late night, or are on vacation, but ensure that you catch up on lost sleep and get your sleep routine in place as soon as possible.
