Have you ever experienced waking up on the “wrong side of the bed”? Maybe you know someone else who has? While there is no right way to exit your place of slumber, there may be more to the expression than simply waking up in a bad mood. Research demonstrates the powerful impact sleep has on our overall well-being. It has even been linked to the symptoms of anxiety, depression, bipolar disorder, and many other psychological conditions. Sleep is a powerful factor in our ability to function optimally, from a mental, physical, and emotional well- being standpoint.

Sleep hygiene has become a topic of interest as research continues to draw a link between sleep patterns and mental well-being. Although each topic is complex and has a multitude of influential factors, evidence supports that by improving one’s sleep can result in significantly enhanced mental performance, and even mitigating or preventing psychiatric disorders.

What is Sleep Hygiene?

Sleep Hygiene refers to the lifestyle habits and practices that support an optimal sleep environment resulting in a regular and consistent sleep routine. Experiencing a good sleep, on a regular basis, can have a profound influence on one’s overall well-being and experience of life. It is ideal to be mindful of and choose lifestyle habit that promote consistent, and uninterrupted sleep. If you have trouble falling asleep, staying asleep, or have difficulty staying away during the day, consider doing a check-up on your sleep routine practises.

Benefits of Optimal Sleep Hygiene:

Some of the benefits of improving sleep hygiene include:

Better Stress Management

1. Increased Energy

2. Weight Control

3. Regulated Blood Sugar

4. Improved Memory

5. Reduced Inflammation

Mental Health & Sleep

At the most basic level, sleep helps your brain function optimally. While sleep appears serene, the brain is quite active during a peaceful slumber. Cycling through various sleep stages, the brain is restoring and rejuvenating, while preparing for the next day.

When sleep is compromised, the brain fails to adequately restore critical mental functions. Sleep deficiency can impact one’s ability to learn, make decisions, cope with stress, and generate sufficient energy to deal with life’s physical and emotional demands. Sleep deficiency has also been linked to depression, suicide, and risk-taking behaviour.

During sleep, the brain reflects on experiences from the day and consolidates and stores memories for future reference. When sleep disruption occurs, this critical restorative process is compromised, potentially impacting one’s mood and emotional regulation. It can also lead to mental disorders including anxiety, depression, and suicidal ideation.

Sleep Deficiency and Mental Health Disorders: Which Comes First?

Experts once believed that having a mental health disorder increased the likelihood of a sleep disorder. Recent thinking has shifted, with experts confirming there is a bidirectional relationship between sleep and mental health disorders. Sleep can most certainly impact one’s ability to optimally function, including the ability to make decisions and effectively manage emotions. On the other hand, mental health disorders can impair one’s ability to practice healthy habits and lifestyle factors, negatively impacting sleep hygiene. Therefore, either sleep deficiencies or mental health disorders can be a cause and a consequence for the other.

Tips and Strategies to Improve Sleep Hygiene

Here are some suggested strategies to incorporate into your daily routine to improve or enhance your sleep hygiene, leading to better mental and emotional health!

1. Create a consistent sleep/wake cycle by going to bed and waking up at the same time every day.

2. Reduce or avoid stress in the hours leading up to bed

3. Keep your sleep space dark, cool, and quiet. Use earplugs or a mask if needed.

4. Engage in calming activities like reading, meditating, yoga, or taking a bath.

5. Invest in a high quality and comfortable mattress and pillow

6. Unplug from technology at least 60 minutes before bed

7. Get regular exercise

8. Manage stress and anxiety

9. Journaling before bed

10. Consume a healthy diet and prioritize hydration

11. Avoid sugar, caffeine, and alcohol before bedtime

12. Recognize Sleep Disorders and Seek Help.

Improving your sleep hygiene is a personal journey. Applying new strategies that work for you takes time and most importantly consistency! Although changing habits takes effort, the benefits of achieving a good night’s sleep will be worth it and may even improve your overall quality of life!

References:

Baranwal, N., Phoebe, K. Y., & Siegel, N. S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in cardiovascular diseases, 77, 59-69. Hernandez, M. (2023). The Benefits of Sleep. In General Surgery Residency Survival Guide (pp. 165-172).

Cham: Springer International Publishing. Rogers Behavioral Health. (2022, May 10). 10 sleep hygiene habits that can improve your mental health. https://rogersbh.org/about-us/newsroom/blog/10-sleep-hygiene-habits-can- improve-your-mental-health

Sleep Foundation. (2024, March 26). Mental health and sleep. https://www.sleepfoundation.org/mental-health

Sleep Foundation. (2024, March 4). Mastering sleep hygiene: Your path to quality sleep. https://www.sleepfoundation.org/sleep-hygiene Work-Out, W. Y. M., & a Baby, S. L. (2023). Unlocking The Power of Sleep: 8 Proven Tips. Sleep

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