One of the many statements I did not appreciate hearing from my mother was, “Time to go to bed.” At that time, I deemed activities such as watching television, reading a comic book, or assembling a model airplane to be more important. However, I have since realized that “Time to go to bed” is one of the most crucial practices we can adopt. The importance of sleep is often underestimated. Numerous physical and mental health benefits are associated with adequate sleep. Sleep reduces the risk of cardiovascular disease, enhances our immune system, and helps regulate appetite and weight. Additionally, sufficient sleep decreases the likelihood of mood disorders such as depression and anxiety and reduces the risk of neurological issues such as poor memory, reduced focus, and lack of concentration. Sleep is essential for the body’s physical and mental healing.
Getting enough sleep poses a challenge for many individuals. Most of us cannot simply instruct our bodies to sleep and expect it to happen immediately. Sleep is an involuntary response of the body. Although we can prepare and create the right conditions for sleep, ultimately, it is the body that undertakes this process.
There are several methods to improve sleep quality. One effective approach is to be mindful of the body’s natural rhythms. Establishing regular bedtimes and wake-up times is critical. Maintaining consistent mealtimes and avoiding food consumption two hours before bedtime are also beneficial. It is advisable to avoid high glycemic and hard-to-digest foods close to bedtime. Including complex carbohydrates such as whole grains and beans in dinner can help transport tryptophan, which facilitates sleep. For those struggling with insomnia, avoiding naps and getting out of bed at the same time every morning, including weekends, can be helpful.
Another strategy to enhance sleep hygiene is to manage the intake of caffeine, nicotine, alcohol, and other drugs. Caffeine, for instance, can disrupt the body’s ability to sleep for up to 12 hours after consumption.
Many individuals experience persistent thoughts and beliefs that surface when going to bed. The busy daily routine often keeps us occupied, diverting attention from anxiety-inducing thoughts. However, once we are in bed and still, these thoughts can begin to flood our minds. Engaging in body-mind activities such as mindfulness meditation, breathing exercises, or guided imagery can be beneficial techniques. It is important to remember that it is not the event itself that typically causes anxiety, but rather our perception and relationship to the event.
Considering supplements like melatonin may also be beneficial for improving sleep. Melatonin has shown usefulness in cases of advancing age and circadian irregularities. It is recommended to consult a medical health professional to determine if melatonin is appropriate. It is advisable to first attempt other sleep hygiene recommendations before considering supplements or at least use them in conjunction with each other.
