The Importance of Sleep

“How did you sleep last night?”

It’s a question you’ve probably been asked by different people in your life, perhaps even your therapist. There’s a reason why people are concerned about your sleep. We spend a third of our lives sleeping. That’s a significant amount of time engaging in an activity that we may take for granted. Poor sleep quality or not getting enough could be an indicator of various mental health concerns, such as stress, depression, anxiety, or post-traumatic stress disorder.

Not only does sleep affect our mental health, but it also affects our physical health as well. Matthew Walker, the director of the Center for Human Sleep Science, writes in his book Why We Sleep, that a lack of sleep can increase our risk for heart attacks, various cancers, and even Alzheimer’s. And yes, Walker stresses the importance of 7 to 9 hours of consistent sleep every night.

You might think of poor sleep as something that you can make up for on the weekend or on your days off. But a sleep deficit is not like a debt we accumulate and can pay off over time. This is why consistency is so important! Research shows that those who get less than the recommended amount of sleep not only experience the short-term effects (irritability, low productivity, unhealthy eating patterns), but they can also experience long-term effects (higher risk for health concerns).

Sleep better starting tonight

If you find yourself struggling with your sleep habits or you want to improve your sleep health, here are some tips Walker recommends.

1. Stick to a sleep schedule. We are creatures of habit by nature! As much as possible, go to bed and wake up at the same time every day. Sleeping in on the weekends won’t make up for the lack of sleep you experience during the week and it can actually throw off your sleep cycle.

2. Exercise. Working out can help us sleep better by exerting energy but working out too close to bedtime can actually make it more difficult to fall asleep. If you prefer working out at night, aim to exercise at least 2 to 3 hours before bedtime.

3. Cooler temperature. Set the temperature at 65-66 degrees in your home to help your body drop in temperature. The cooler the air temperature, the better we sleep.

4. Take a hot bath before bed. This may sound counterproductive and contradictory to the point above, but we actually experience a drop in body temperature after taking a hot bath. This can also help promote relaxation and make you feel sleepier.

5. Darkness. Make your room as dark as possible! As you are getting ready for bed, don’t turn an overhead light on. Instead, just turn on a bedside lamp if you need some light. Blackout curtains can also be useful.

6. Alcohol or caffeine. Limit your alcohol and caffeine intake. Some people enjoy having a “nightcap”, but alcohol actually blocks you from experiencing REM sleep. Alcohol promotes sedation, which is a more restless and light sleep. If you enjoy an afternoon cup of coffee or tea, try to consume it before 2 PM.

7. Limit your screen time. This means no scrolling on your phone, computer, or watching TV. The blue light that these screens emit actually blocks melatonin from naturally building up (melatonin is the natural hormone that encourages the sleep-wake cycle).

8. To nap or not to nap? If you can nap regularly and find it easy to fall and stay asleep, then napping is okay! But if you find yourself wanting to take a nap during the day but can’t go to bed when you need to, then eliminate your siesta! Naps after 3 PM are not the best idea as it can interfere with our sleep-wake cycle.

9. Relax before bed. Don’t rush to get to sleep! Set an alarm 30 minutes before your bedtime to remind you wind down and get ready for sleep. Try reading a book, journaling, or drinking some bedtime tea to help your mind and body rest. But remember point #7: no screen time before sleep!

10. Don’t stay awake in bed. If it’s taking more than 20 minutes for you to fall asleep, don’t stay in bed. The anxiety of not being able to sleep can actually make it harder to fall asleep! Get out of bed, go to another dark or dimly lit room, and either read or listen to soft music until you start to feel sleepy. Return to bed when you feel ready to fall asleep so that you create the association that being in bed = sleeping.

Let us know which of these tips you find most helpful and please share any others you’ve found to be useful. If you’re interested in learning more about the science behind sleep, I encourage you to read Walker’s book.

Walker, M. P. (2018). Why we sleep: Unlocking the power of sleep and dreams. New York, NY: Scribner, an imprint of Simon & Schuster.