At least 1 in 3 people suffer from insomnia, which is defined as difficulty falling asleep (taking more than 30 minutes), awakening during the night with difficulty falling back to sleep, or waking early in the morning.  Insomnia is most commonly caused by tension and worry, but persistent sleep problems can be secondary to medical conditions such as thyroid disease, chronic pain, depression, anxiety, allergies, sleep apnea, digestive problems, cardiovascular disease, and restless leg syndrome.

As emphasized with the “Healthy Mind Platter”, sleep has important restorative effects and a plethora of health benefits for the mind and body.  It is during sleep that tasks are replayed allowing for integration of things learned during the day and it is also when we process our emotional experiences.  There is something to be said for “sleeping on it” when it comes to tackling difficult situations in our lives!

Sleep research demonstrates that the negative consequences of sleep deprivation are serious, with links to a myriad of mental and physical health problems including weight gain, heart disease, dementia, and even Alzheimer’s.  As such, it is important to foster good habits or what is commonly referred to as proper “sleep hygiene” in order to ensure falling (and staying) asleep for the amount of time needed to feel rested the next morning.  For most people, this is approximately 8 hours, but it can vary dramatically from person to person.

Here are my top 10 dos and don’ts of fostering good sleep habits:

DO:

1. Release daytime stress by physically relaxing throughout the day (e.g., stretching, deep breathing).
2. Make lists so that you do not have to remind yourself of things to do.
3. Give yourself 30 minutes to unwind before bed (e.g., read a book, meditate, do something mindless!).
4. Exercise for 30 minutes daily, ideally > 5-6 hours before bedtime.
5. Manage pain with appropriate medication(s), so that they will take effect by bedtime.
6. Sound proof the bedroom or use ear plugs or white noise to mask distractions.
7. Expose yourself to outdoor light for a minimum of 1-2 hours daily.
8. Keep the room temperature 18-22^oC (64-72^oF) with comfortable humidity and good ventilation.
9. Get up and go to bed at the same time every day.
10. Keep all electronic devices out of the bedroom (this includes cell phones!).

DON’T:

1. Take in caffeine 6-7 hours before bedtime.
2. Drink alcohol 2-3 hours before bedtime.
3. Eat large meals or spicy foods that are difficult to digest before bedtime.
4. Drink a large amount of water right before bedtime.
5. Take long naps (> 20 minutes) late in the evening.
6. Read, work, problem solve, talk on the phone, argue, eat, worry, or watch TV in bed.
7. Share your bed with children or pets (I admit to making an exception for my dog here!).
8. Use electronic devices or watch TV within 1-2 hours of bedtime.
9. Stay up late in an effort to become tired enough to sleep.
10. Lie in bed awake for > 25-30 minutes before falling asleep or after you wake up.

I encourage you to make just one change today that can set you up for a good night’s sleep!  You can also take a Sleep Hygiene Test to determine your sleep hygiene score and to gain more insight as to what you can change in your current routine to improve your sleep.