Better Sleep Month: Refresh Your Body And Mind

May is Better Sleep Month, often hosted by the Better Sleep Council and observed by a wide variety of public health organizations dedicated to promoting well-being among ordinary Americans. Most people are aware that getting enough sleep can be vital for optimal health and performance. Yet, in practice, many of us neglect the habits that support restorative rest. What can you do during this year’s Better Sleep Month to improve your sleep health and help your body and brain recharge?

Implementing a consistent, healthy sleep schedule is often an important first step in getting better rest. If you regularly experience poor sleep, you might also want to consider having a doctor evaluate you for common sleep-related disorders. Meanwhile, a therapist can help you reduce stress and manage other mental health challenges that can negatively impact your sleep.

How poor sleep affects your health

Getting good sleep isn’t just a way to keep yourself from feeling groggy and cranky the next day. Researchers are increasingly demonstrating that getting adequate rest and refreshing sleep may support a huge range of positive health outcomes. 

Sleep deprivation - including short sleep duration, stress-induced insomnia due to excess stress hormones in the system, and restless or impaired sleep - can contribute to the following (among other consequences):

• Diminished performance on cognitive and memory tasks

• Decreased alertness and focus

• Lower ability to cope with stress (including mood swings)

• Greater risk of mental health conditions like depression and anxiety

• High blood pressure and other signs of poor cardiovascular health

• Reduced productivity at work or school

• Elevated risk of developing diabetes

• Weakened immune system

Although the Centers for Disease Control (CDC) recommends that adults get seven to nine hours of sleep each night, the amount of time you spend in bed may not be the only factor that matters. Sleep quality can also play a crucial role. 

If you wake up frequently during the night, or you spend lots of time in shallow sleep without reaching restful REM or slow-wave states, it might not matter if you’re resting for the recommended number of hours. Some studies suggest that poor sleep quality may have even more impact than a low total sleep time.

Some symptoms of poor sleep include

• Having trouble falling asleep

• Delayed or off-schedule sleep

• Physical barriers to sleep including restless leg syndrome

• Constant exhaustion that make you feel you need more sleep even after a full night

• Lost productivity due to exhaustion

Some of these symptoms may be signs of a sleep disorder, which should be diagnosed and treated professionally.

Poor sleep health affects millions

The problem of inadequate sleep tends to be widespread. A 2014 study concluded that more than one-third of Americans experience poor sleep, getting less than the recommended nightly minimum of seven hours. For certain populations of Americans that experience poor sleep, the problem may be even more severe — the report found that healthy sleep was usually less common among those who identified as black, multiracial, Indigenous American, or Pacific Islander.

Other demographic factors may also influence the likelihood of adequate sleep. A 2017 study found that women may be almost twice as likely as men to experience poor sleep quality and sleep problems. Older adults may also be prone to challenges with getting restful sleep. 

U.S. children and adolescents also appear to be impacted by widespread sleep disruption. A 2016 review found that nearly 50% of youth ages 14 to 17 got less than the recommended amount of sleep. 

Unlike many public health challenges, this one appears to be associated with higher socioeconomic status. Adolescents in the highest income brackets were generally the most likely to display poor sleep patterns. However, racial and gender disparities in sleep quality may affect young people as well. 

How to get more and higher-quality sleep: 6 tips for sleep hygiene

Experts from the Better Sleep Council and beyond have developed many sleep tips and tricks for avoiding common obstacles that affect sleep and can lead to healthy rest. These strategies are often referred to as “sleep hygiene” techniques, and they can be extremely helpful in maintaining your mental health and daily functioning. You might want to try out some of the following suggestions this Better Sleep Month (and beyond).

Go to fall asleep at the same time every night

The human body’s patterns of sleep and waking are normally controlled by an internal timer known as the “circadian clock.” It can be affected by a variety of external stimuli but seems to respond most strongly to light and darkness. 

Staying up late or going to bed at irregular times may throw off your circadian rhythm, potentially making it harder to fall asleep on time and causing you to feel drowsy during the day. Researchers have found evidence that maintaining a consistent bedtime may be important for sleep health.

Cut back on caffeine

Many people regularly consume coffee or other caffeinated beverages throughout the day. What many don’t realize is that it can have subtle but important effects on your blood pressure and heart rate that last for hours, even after you’re no longer experiencing the increased energy and alertness that it can provide.

Research indicates that using caffeine as much as eight or nine hours before bed may interfere with restorative sleep. If you’re having trouble feeling rested when you wake up, it may be a good idea to avoid caffeinated drinks entirely in the afternoon. 

Manage your light exposure

Bright light in the evening can also disrupt your circadian rhythm, possibly leading to an unhealthy sleep cycle. The human brain evolved in an environment without artificial light, so high light levels can interfere with its ability to recognize that the day is ending. Blue-tinged light at night can be especially bad for sleep since it tends to be similar to the wavelengths the sun gives off during broad daylight.

It’s generally best to minimize your use of electronic devices for at least two hours before bed since their screens typically give off high-intensity blue light. You may also want to remove or cover any devices in your bedroom that give off light while they’re plugged in. Using thick curtains to block out light from streetlamps and other outside light sources might also be a good idea, especially for shift workers who are trying to sleep while it’s light outside.

On the other hand, blue light or natural sunlight could be helpful when you’re getting up in the morning. Not only can it make you feel less drowsy, but it may also help stabilize your circadian rhythm.

Adopt a pre-sleep ritual

In addition to working with the natural cycle of light and darkness, you may also be able to create your own “sleep signals” by building a bedtime routine. This may help you drift off more easily once you turn out the lights.

The sleep council found that, in addition to nightly hygiene tasks that help you in generally staying healthy, like brushing your teeth or washing your face, you can incorporate relaxing activities like the following:

• Gentle stretching or yoga

• Drinking a warm, caffeine-free beverage

• Listening to calming music

• Reading a book

• Taking a bath or shower

• Putting on comfortable clothes

According to the sleep council, if you follow the same set of steps consistently each night, your brain should start to associate them with sleep. You may soon find that simply beginning your bedtime routine is enough to make you feel drowsy.

Tackle your stress

Psychological stress seems to play a significant role in sleep disruptions. When you’re under more strain, you may be more likely to wake up during the night and miss out on restorative REM sleep. Taking steps to manage stress effectively during the daylight hours could help you get a better night’s sleep.

Physical exercise can be an effective option. Not only can it safeguard against stress, but it may also directly benefit sleep by tiring you out and controlling your circadian clock.

Mindfulness meditation is another practice that can improve both emotional stress and sleep quality. It might make an excellent addition to your nightly pre-sleep routine.

Other ways you may be able to reduce your stress levels include the following:

• Regularly spending quality time with loved ones or friends

• Walking in natural settings

• Engaging in creative hobbies, such as music or art

• Keeping a journal

• Talking to a therapist

Seek evaluation and treatment for sleep disorders

Also according to the sleep council certain medical conditions can make it difficult to get the rest you need to function. If you’re frequently troubled by low-quality sleep and getting higher quality or more sleep is difficult even with a solid routine and good sleep hygiene, there’s a chance it could be due to a disorder like those discussed below.

Obstructive sleep apnea 

This condition is typically marked by irregular snoring in which your airways completely close, disrupting your oxygen supply and causing brief waking events throughout the night. It can result in choppy and non-restful sleep. Many people with sleep apnea don’t realize they have it, so getting checked out by a physician is often helpful.

Circadian rhythm disorders

There are several kinds of circadian rhythm disorders, some of which may be caused by outside factors like irregular work schedules or jet lag from travel. However, it’s possible to have a circadian rhythm that’s naturally shorter, later, or less regular than most, which can lead to sleep disruptions.

Restless legs syndrome (RLS)

People with this condition may experience a strong urge to move their limbs at night, often accompanied by uncomfortable sensations like throbbing or aching. RLS may wake you up during the night or make it hard to fall asleep. Depending on what’s causing it, it can be treated with medication, behavior modification, or a combination of both. 

Benefits of online therapy

If stress or other mental health-related challenges prevent you from getting restful sleep, online therapy may be beneficial. Attending therapy sessions from the comfort of your home can be convenient, and you may even choose to schedule your appointments close to your bedtime so that you can practice relaxation exercises and other helpful strategies with your therapist before going to sleep for the night.

Effectiveness of online therapy

A 2020 study investigated the efficacy of an online stress management program for insomnia. Participants generally reported reduced stress levels, improved coping skills, and enhanced sleep quality. This study joins a large body of evidence suggesting that online therapy can be an effective form of treatment for a wide variety of mental health disorders and concerns.