Sleep Hygiene: Tips For Creating A Healthy Sleep Environment

We've all experienced poor sleep at some point in our lives, I know I certainly have. But when we go from a bad night's sleep to a bad week or month, that's when we start to become chronically sleep deprived and our health deteriorates.

The effects of sleep deprivation can be pretty rough. However, there are a number of well researched, supportive sleep hygiene methods that we can use to help us achieve good quality sleep.

Before we look at what these are let's first understand some of the fundamental aspects of sleep.

The Purpose Of Sleep

Sleep plays a crucial role in our lives. It's a complex process that's essential for good health and wellbeing. While we sleep our bodies perform a range of vital functions:

Improved memory and cognitive function - When sleeping our brain consolidates memories and process information.

Increased physical and mental performance - Sleep is required for muscle repair and growth. It also helps to boost energy levels and improve mood.

Reduced risk of chronic diseases - Lack of sleep has been linked to a number of chronic health conditions including obesity, diabetes, and cardiovascular disease.

Improved immune function - Sleep is important for maintaining a healthy immune system and reducing the likelihood of infections.

Better mood and emotional well-being - Sleep is essential for maintaining a healthy mood and feelings of emotional well-being. A lack of sleep can lead to feelings of depression and anxiety.

The Components Of Sleep

There are several different components of sleep that are important to understand. These include:

Sleep patterns - Mono-phasic, bi-phasic and poly-phasic are all types of sleep patterns. Mono-phasic involves sleeping for one continuous period of time. Bi-phasic involves sleeping for two distinct periods of time. Poly-phasic is characterised by a number of shorter sleep periods. All of these sleep patterns occur within a 24 hour cycle.

Sleep stages - Sleep is divided into two main stages, non-rapid eye movement (NREM) and rapid eye movement (REM). NREM sleep is then further divided into stages 1, 2, and 3 depending on the depth of sleep.

• N1 is the lightest stage of NREM sleep and typically lasts for a few minutes. During N1 we transition between wakefulness and sleep. Our brain activity slows down and eye movements and muscle tone decrease

• N2 is a deeper stage of NREM sleep and typically lasts for around 20 minutes. During N2 our brain activity slows down further and our eye movements cease. We become less aware of our surroundings and our muscle tone decreases even further

• N3 is the deepest and most restorative stage of NREM sleep, it typically lasts for around 30 minutes. During N3 brain activity is at its lowest, muscle tone is almost completely absent. This stage is essential for the body to perform its restorative functions.

Sleep architecture - Sleep architecture refers to the pattern of sleep stages that occur during a night of sleep. People typically cycle through the different stages of NREM and REM sleep several times throughout the night.

Sleep cycles - Sleep cycles refer to the order of sleep stages that occur over the course of a nights sleep. Sleep cycles tend to last approximately 90 minutes.

Sleep spindles and K-complexes - Sleep spindles and K-complexes are patterns of brain activity that occur during NREM sleep. They are believed to be involved in the process of memory consolidation and the regulation of sleep-wake cycles.

Sleep latency - Sleep latency refers to the amount of time it takes for a person to fall asleep. In general, healthy adults should be able to fall asleep within 15 - 20 minutes of going to bed.

Waking - When it's time to wake up, our circadian rhythm signals the brain to decrease the production of melatonin, the hormone that promotes sleepiness. Waking can also be activated externally by stimuli such as light, sound or touch.

Sleep/Wake homeostasis - Sleep/wake homeostasis is the body's way of regulating sleep and wakefulness over a 24 hour period. It is sometimes known as the sleep drive and is the body's way of tracking how much sleep we need to function at our best. The underlying principal is that the longer we're awake, the greater our need for sleep becomes.

Circadian rhythm - Our bodies possess an internal clock called the Circadian rhythm. The Circadian rhythm regulates our sleep-wake cycles as well as a number of other biological processes. It is influenced by various factors such as light, temperature and environment.

Dreams - Dreaming is a complex process that occurs during REM. While we sleep our brains are still active and processing information.

Sleep Deprivation

There are several dangers of not getting enough sleep and becoming sleep deprived. These include but are not limited to:

Impaired cognitive function - Our ability to focus, concentrate and make decisions deteriorates when we don't get enough sleep.

Increased risk of accidents - Our reduced reaction time and inability to make quick decisions can lead to a greater risk of accidents.

Weakened immune system - When we don't get enough sleep we're more susceptible to colds, flu and other infections.

Increased risk of chronic diseases - Lack of sleep has been linked to an increased risk of chronic health conditions such as obesity, diabetes and heart disease.

Increased stress and anxiety - We're more likely to experience feelings of stress, hopelessness and anxiety due to sleep deprivation.

Hormonal imbalances - Poor sleep can disrupt the balance of hormones in our bodies which can have a detrimental affect to our health.

Reduced life expectancy - The long-term effects of sleep deprivation can have a severe impact on our health and well-being. Chronic sleep deprivation is linked to reduced life expectancy.

Sleep Disorders

There are many different types of sleep disorders. The table below illustrates each of these alongside the symptoms and recommended treatments.

Sleep Disorder	Symptoms	Treatment
Jet Lag	Fatigue, insomnia, poor concentration, stomach issues	Exposure to natural light, melatonin supplements, adjusting sleep schedule gradually
Shift Work Sleep Disorder	Difficulty sleeping, insomnia, excessive sleepiness during the day	Sleep hygiene, light exposure, medication
Sleepwalking Disorder	Walking or performing other behaviors while asleep, amnesia, disrupted sleep	Safety measures, treating underlying conditions, medication
REM Sleep Behaviour Disorder	Acting out dreams, injury to self or others, disrupted sleep	Safety measures, treating underlying conditions, medication
Sleep Bruxism (Teeth Grinding)	Grinding or clenching teeth, tooth damage, headaches, jaw pain	Mouthguard, stress reduction techniques, treating underlying conditions
Sleep Talking	Talking or making noises often being unaware	No treatment necessary unless it's sleep disruption
Exploding Head Syndrome	Hearing loud noises or explosions, often during the transition from wakefulness to sleep or vice versa	Reassurance, treating underlying conditions if present
Insomnia	Difficulty falling or staying asleep, waking up too early	Cognitive Behavioural Therapy (CBT), sleep medication, relaxation techniques
Hypersomnia	Excessive daytime sleepiness, prolonged night time sleep	Treating underlying medical conditions, lifestyle changes, medication
Sleep Apnea	Loud snoring, interrupted breathing, gasping for air, excessive daytime sleepiness	Continuous Positive Airway Pressure (CPAP) therapy, surgery, weight loss, avoidance of alcohol and sedatives
Restless Legs Syndrome	Uncomfortable sensations in the legs	Medication, lifestyle changes, leg massages, warm baths
Narcolepsy	Excessive daytime sleepiness, sudden muscle weakness or paralysis (cataplexy), hallucinations	Stimulant medications, antidepressants, sodium oxybate
Periodic Limb Movement Disorder	Involuntary leg movements, disrupted sleep, excessive daytime sleepiness	Medications, iron supplements, lifestyle changes, leg massages, warm baths
Parasomnia	Abnormal behaviors during sleep such as walking, talking or screaming	Safety measures, treatment of underlying medical conditions, medication in some cases
Delayed Sleep Phase Syndrome	Difficulty falling asleep and waking up at desired times, feeling more alert in the evening	Light therapy, behavioural techniques to reset sleep-wake cycle, melatonin supplements

* Table of known sleep disorders illustrating the symptoms and recommended treatments *

Sleep Requirements

Sleep requirements vary from person to person. The table below illustrates the recommended amount of sleep for each of the various stages of our lives.

​Age	Recommended Sleep
0 - 3 months	14 - 17 hours
4 - 11 months	12 - 15 hours
1 - 2 years	11 - 14 hours
3 - 5 years	10 - 13 hours
6 - 13 years	9 - 11 hours
14 - 17 years	8 - 10 hours
18 - 25 years	7 - 9 hours
26 - 64 years	7 - 9 hours
65 years +	7 - 8 hours

* Table of sleep requirements based on various stages in life *

Sleep Hygiene

The best known, scientifically proven method to achieve good sleep is to exercise good sleep hygiene. Sleep hygiene refers to the habits and practices that support healthy and consistent sleep.

Sleep Hygiene Method	Method Description
Sleep schedule	​Establishing a consistent sleep schedule can help regulate our body's internal clock and make it easier to fall asleep and wake up at consistent times
Relaxation techniques	Relaxation techniques such as deep breathing, yoga and meditation can help calm the mind and body
Sleep environment	Maintaining a comfortable temperature, reducing noise and light and ensuring comfortable bedding
Sleep tracking and apps	Using a sleep tracking device or app can help us to understand our sleep patterns. This enables adjustments to be made resulting in improved sleep quality
Medicinal aids	There are several over-the-counter and prescription sleep aids that can help us. However, it's important to note that these should be used as a last resort
​Therapy	Cognitive Behavioural Therapy for Insomnia (CBT-I) is a type of therapy that can help us to overcome insomnia
Exercise	Exercise can help to regulate sleep patterns, improve the quality of sleep and reduce the risk of sleep disorders. However, it's important to avoid vigorous exercise too close to bedtime
Natural light exposure	Exposure to natural light during the day can help regulate the body's Circadian rhythm
Napping	Napping during the day can help boost energy levels and improve mood, it's important to keep naps short and avoid napping too close to bedtime
Sleep-promoting foods	Sleep-promoting foods such as cherries, almonds, kiwi and chamomile tea can help to improve sleep
Herbs and supplements	Melatonin, valerian root and chamomile have been found to have sleep-promoting properties
White noise and fans	White noise and fans can block out disruptive sounds and aid sleep
Journaling	A journal can help us to identify patterns and triggers that affect sleep. Recording factors such as sleep time, sleep quality and daytime activities can help us better understand our sleep habits
Acupuncture	Acupuncture has been found to help with insomnia, anxiety and other sleep disorders
Sleep music	Listening to soft, soothing music before bedtime can help relax the mind and body
Screen avoidance	The blue light emitted from screens can suppress the production of melatonin, making it more difficult to fall asleep. Avoid screens for at least an hour before bedtime
Chiropractic care	Chiropractors may be able to help by addressing issues with the spinal column and nervous system
Acupressure	Acupressure involves applying pressure to specific points on the body to promote healing and relaxation
Energy healing	Energy healing techniques such as Reiki and Qi Gong may help promote relaxation and improve sleep by balancing the body's energy
Sex	Perhaps one of the most enjoyable activities that can be used to help promote good quality sleep

* Table of sleep hygiene supporting methods *

Sleep Studies

The world's largest sleep study was conducted in June 2017 with more than 40,000 people participating. The study was conducted by neuroscientists from the Brain and Mind Institute at Western University in Canada and some of the key points to come out of it were:

• Cognitive performance declines fairly quickly after more than 16 hours of continuous wakefulness

• Sleep deficits accumulate over time resulting in a steady deterioration in alertness

• Sleep is much more restorative when it is consolidated and not fragmented

• People who slept more than the recommended hours per night were as impaired as those who slept too little

• People tend to become much more sensitive emotionally and socially when sleep-deprived

• Participants in the study who slept for four hours or less performed as if they were almost a decade older

Sleep Experts

There are a number of notable sleep experts and if you'd like a more thorough, in depth understanding of sleep I'd recommend exploring some of their views and publications:

Nancy Rothstein - known as the sleep ambassador, she raises awareness, educates and provide strategies to optimise sleep

Eugene Aserinsky - a pioneer in sleep research, he was a graduate student at the University of Chicago in 1953 when he discovered REM sleep

William Dement - an American sleep researcher and founder of the Sleep Research Center at Stanford University

Allan Rechtschaffen - a world-renowned sleep research pioneer at the University of Chicago

Tenzin Gyatso - the 14th Dalai Lama, a proponent of sleep and famous for his phrase that sleep is the best form of meditation

Matthew Walker - an English scientist and the director of the Center for Human Sleep Science at the University of California

Wendy Troxel - a Senior Behavioral and Social Scientist at RAND and Adjunct Professor of Psychiatry and Psychology at the University of Pittsburgh

Key Takeaways

Simply understanding more about how sleep works will help us to make better sleep decisions.

Employing good sleep hygiene is the most important aspect of good sleep quality.

A lack of sleep will lead to negative consequences for our health and can even reduce life expectancy.

The amount of sleep we need varies from person to person but between 7 - 9 hours a night has been scientifically determined to be the 'sweet spot'.

There are a multitude of different support systems that can be used to help us incorporate healthy sleeping habits into our lives.

The next time someone tells you that they function on 4 or 5 or even 6 hours sleep a night, they really don't. Sleep deprivation affects everyone and although there are different tolerances amongst people, a lack of sleep compromises everyone.

5 Dos and Don'ts to help promote healthier sleep:

Do:

1. Understand and internalise that getting good quality sleep is an absolute priority

2. Create a supportive sleep environment - this includes mentally, physically and emotionally

3. Track your sleep behaviours to understand whether you're getting enough quality sleep

4. Establish if any of the methods I've listed work for you should you experience poor sleep

5. Seek medical assistance if, after trying the above methods, you find that none of these work

Don't:

1. Over stimulate your mind or body too close to bed time

2. Allow your brain to ruminate, I know this is easier said than done but rumination is a sleep killer

3. Lie in bed tossing and turning. Get up, do something and then get back into bed

4. Self medicate with drugs or alcohol in an effort to combat sleep deprivation

5. Lose hope if you become chronically sleep deprived, in almost all instances sleep deprivation is temporary

I hope you enjoyed the post. Please leave your thoughts below in the comments section and let me know what other health and well-being topics you'd like me to cover.

If you’re interested in improving your health then please do get in touch!

Michael East

ME LIFE