Sleeping Into Health: The Link Between Sleep and Well-being
Sleep is a vital component of health. Poor sleep is linked to more sickness, gut issues, irritability, brain fog, and higher risk for driving accidents. Conversely, good sleep contributes to a boosted immune system, better mood and digestion, more productivity, improved safety, and overall higher quality of life.
Cat sleeping under the covers
Nutrition and sleep are also closely related: you need enough nutrients to sleep well, and sleeping well helps regulate your body’s innate sense of the nutrition it needs. The impact of sleep on your overall health is also proof that good nutrition alone won’t make you healthy- poor sleep has also been linked to increased risk for cardiovascular disease (heart attack and stroke), independent of weight status. Regardless of what you eat, your body needs good sleep to take care of your physical, mental, and emotional wellbeing.
Sleep hygiene refers to optimizing the environment and our habits to improve sleep. There are many aspects to consider, but the first step is gaining understanding of what your current sleep hygiene is like.*
*Do you have significant trouble falling asleep, staying asleep, or both? You’re not alone! Up to one-third of adults have chronic sleep insomnia. Talk to your healthcare provider if difficulty sleeping is significantly impacting your daily life.
Get curious: What is your sleep like?
Gently ask yourself these questions to gain insight into your sleep hygiene. Try to approach this with curiosity and compassion. Self-criticism won’t help you sleep better tonight!
What time do I feel ready for bed? Is that a different time from when I go to bed?
What time do I actually go to sleep? Do I stay up on my phone after getting into bed?
What time do I wake up? Do I feel ready to get up once the alarm sounds?
Am I able to wake up without an alarm? What would it feel like to wake up naturally?
Is my sleep pattern consistent or does it change frequently?
What sorts of disruptions (if any) keep me awake? Think: temperature, physical comfort, thinking/planning, noise, light…
How to cultivate good sleep hygiene
Make sleep a priority and aim for consistent routine
Budget 30 minutes before bed for no-electronics relaxation, like gentle yoga or reading
Get sunshine exposure during the day to drive your circadian rhythm
Nourish your body with enough food and plenty of vitamins and minerals
Engage in joyful movement each day
Check the National Sleep Foundation for more tips on sleep hygiene!
Remember, new habits take time to form, and you can only make lasting changes from a place of self-love. Good sleep is not perfect sleep - The Centre for Clinical Interventions says that “good sleepers” can take up to 30 minutes to fall asleep and may wake up once or twice during the night.
Be gentle with yourself and don’t expect perfection, but rather seek to sleep well in the pursuit of your overall well-being!
References
Centre for Clinical Interventions. Facts About Sleep. https://www.cci.health.wa.gov.au/~/media/CCI/Mental-Health-Professionals/Sleep/Sleep---Information-Sheets/Sleep-Information-Sheet---01---Facts-About-Sleep.pdf
Ikonte CJ, Mun JG, Reider CA, Grant RW, Mitmesser SH. Micronutrient Inadequacy in Short Sleep: Analysis of the NHANES 2005-2016. Nutrients. 2019 Oct 1;11(10):2335. doi: 10.3390/nu11102335. PMID: 31581561; PMCID: PMC6835726.
Bhaskar S, Hemavathy D, Prasad S. Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities. J Family Med Prim Care. 2016 Oct-Dec;5(4):780-784. doi: 10.4103/2249-4863.201153. PMID: 28348990; PMCID: PMC5353813.
The National Sleep Foundation. Sleep Hygiene. https://www.sleepfoundation.org/sleep-hygiene