Maintaining a Healthy Mind and Body With Good Sleep Hygiene

By Charu Sabharwal, MD, DABSM

Comprehensive Sleep Care Center

. https://comprehensivesleepcare.com/

More Mental Health Articles

Maintaining a Healthy Mind and Body With Good Sleep Hygiene

Good “hygiene” is anything that helps you achieve a healthy life. Sleep hygiene can be defined as a routine, which promotes healthy sleep and daytime alertness. Just as good oral hygiene contributes to your health by keeping teeth and gums clean and strong, good sleep hygiene promotes health by keeping your mind and body rested and strong. Good sleep hygiene can also prevent the development of more serious sleep problems and disorders.

In today's hectic and frenzied lifestyles, we push ourselves to work harder, faster, and better in a race against the clock. Frequently, our compromise is the time that should be devoted to sleeping. We overlook the fact that sleep is a biological necessity, not a luxury. The brain and body are regulated by specific biological functions and needs. Sleep plays a vital role in promoting physical health, longevity, and emotional well-being.

How Do I Know If I Have Poor Sleep Hygiene?

Sleep disturbances and daytime sleepiness are the most telling signs of poor sleep hygiene. Since inadequate sleep hygiene results in a form of insomnia, a self-diagnosis can be made by asking a few simple questions

1. Do I have trouble falling or staying asleep, waking too early, or feeling unrefreshed after sleeping?

2. Even though I have the opportunity for a good night's sleep, does the problem still occur?

3. Do I have at least one of the following

Low energy

Lack of motivation

Attention, concentration or memory problems

Extreme mood changes

Daytime sleepiness

Tension, headaches or stomach problems

Frustration or worry about sleeping

If you answered yes to each of the each questions, you may be suffering from insomnia. Now ask yourself

1. Have these problems existed for at least one month?

2. Do I frequently use products with alcohol, nicotine, or caffeine near bedtime?

3. Are there activities near bedtime that excite my mind, body, or emotions?

4. Do I use my bed for reading or watching TV?

5. Is my sleeping environment uncomfortable?

6. Do I have a bad sleep schedule because I go to bed and wake up at different times every day, nap a lot, or spend too much time in bed?

If you once again answered yes to these questions, you may have bad sleep hygiene.

It is important to discuss your difficulty sleeping with your family physician. Attempt to correct the bad sleeping habits that are affecting your sleep. If you are unable to improve your habits, or you are still having sleep problems after making changes, you may need to consult with a sleep specialist.