pssst!💬skip to the bottom of this post for a video, if you're not in the mood for reading!
Circadian Rhythm
Did you know that it is not actually possible to "catch up" on sleep? This is because human beings (like most living organisms) operate on circadian rhythms. "Circadian rhythm" refers to your body's internal clock, which regulates the body's main functions - eating, sleeping, and mating. But, as far as sleep goes, all you need to know is that your circadian rhythm is your internal clock which follows a roughly set rhythm of when your body wants to sleep and when it wants to be awake.
Effects of Sleep
While western psychology and neurology are still very new fields of study, there is also much to be learned in the specialty of somnology (the study of sleep). For instance, western science does not even have a conclusive explanation for why we sleep! Still, there are general things we know about managing sleep, and the effects sleep has on us.
Do you know how much of your health is affected by your sleep? Below are a list of some problems poor sleep can contribute to:
Anxiety
Depression
Psychosis
Digestive problems
Heart disease
High stress levels
Mood swings
Cognitive impairment
Metabolic disorders
Immune system issues
and more
When struggling with mental or physical health issues, it is certainly worth considering that poor sleep may be a contributing factor.
Sleep Hygiene
[No - "sleep hygiene" does not relate at all to cleanliness]
"Sleep hygiene" refers to the maintenance of healthy sleep. Below are general "do's" and "don'ts" of sleep hygiene before bed:
Sleep Diary Template
The first thing a sleep specialist will usually ask you to do is to keep a record of your sleep patterns. This record of sleep is sometimes known as a "sleep diary." There are a variety of free sleep diary templates available online to try at home for yourself. Keeping a sleep diary can help you become aware of your sleep patterns and can even help to establish a regular sleep schedule. Click on the picture below to download a useful sleep diary template from mysleepwell.ca:
Despite all of your best efforts, maintaining sleep hygiene can be difficult or yield little results if external circumstances get in the way. Unfortunately, many aspects of modern society do not provide the right environment for healthy sleep. Additionally, healthy sleep can be more difficult to manage because of barriers relating to physical or mental health conditions.
Barriers to healthy sleep include:
Shift work
University studies
Sleep disorders such as sleep apnea or sleep paralysis
Health conditions that cause sleep disturbances such as urinary incontinence
Mental health issues such as anxiety, OCD, or paranoia
External circumstances interfering with your sleep are nothing to beat yourself up about. Do your best to manage - seek support where you can, and consider seeing a sleep specialist. You do not require a sleep disorder to see a sleep specialist (often, they are the ones who can help rule out a sleep disorder and they can help navigate barriers like responsibilities of school or work).
Keep in mind that some barriers - like shift work or university studies - are unchangeable, and so you will likely have to decide if they are worth the effects on your sleep and thusly, your overall health. Such barriers are an unfortunate reality of the societies we live in, but some social movements have made progress by advocating against overwork culture in both industry and academia.
When it comes down to it, sleep can be a very tricky thing to manage, but if you prioritize healthy sleep, your body and mind will thank you for it.
Not in the mood for reading?
Check out this video from Therapy In A Nutshell on sleep hygiene!
