Optimize Your Sleep
In our modern world, there are very few things that require us to stop what we are doing, relax, and rejuvenate our body and mind. But as a daily requirement essential for sustaining life, sleep does this for us every night.
During sleep, your body repairs itself, flushes out waste products and toxins, consolidates memories, regulates hormones, and relaxes your tissues (NIH). And through this intense inner restoration that sleep provides, it reduces the likelihood of many serious diseases, from dementia to heart disease (Johns Hopkins).
So, to maximize your health and happiness, seek ways to optimize your sleeping habits. Here are a few tips in that regard:
Prioritize Sleep
It can be difficult to prioritize sleep, even for those dedicated to self-care. Work days are long, and the time left to nurture your well-being can be sparse. However, it’s important to remember that sleep is a foundation for other self-care practices, which is why it is usually more important. With proper sleep, self-care practices like exercise and meditation become exponentially more effective.
Experts recommend that adults get at least 7 hours of sleep every night, but the optimal amount can vary from person to person (Harvard Medical School). Additionally, the quality of your sleep (light or deep) and how you feel when waking (rested or groggy) can modify how much you need.
Adapt Your Routine
The thoughts and emotions lingering in your mind before you fall asleep can significantly impact its quality and how good you feel afterwards. Therefore, it’s important to stay away from disturbing media sources before bed, and to resolve any tension with family members.
To quiet your mind and shift into a restful slumber, it can also be beneficial to practice a systematic relaxation practice or conscious breathing exercise before shutting your eyes. These techniques can also be useful when waking—by creating a quiet, peaceful space between the events of the next day and the night before, you may feel calmer when waking up, with practice.
Last, if you’re struggling with sound or light distractions during the night, sound machines and black-out curtains can be very helpful in allowing you to achieve an undisturbed sleep. If the temperature is keeping you up, see if you can install a ceiling fan in your room if you don’t already have one—it can make an enormous difference.
Seek Medical Care If Necessary
For many people, sleep is very difficult. Thankfully, many of these issues can be treated by modern medicine. Sleep apnea, for example, is a fairly common condition, affecting an estimated 1 billion people worldwide (Benjafield et al.). It can be treated with assistive devices like CPAP machines and oral appliances, as well as lifestyle changes. If you have consistent difficulty falling asleep, maintaining sleep, or feeling rested in the morning, contact a medical professional.
Sleep is a beautiful thing and should be enjoyed. With the right sleep schedule, routine, and medical assistance if necessary, you can greatly improve your well-being and happiness.
