Although sleep is complex and researchers continue to study it, we know one thing for certain: we need it. Sleep affects almost every part of our body; it is connected to our physical, mental, and emotional health. Why, then, are so many of us not getting enough of it, and what can we do to fix this?
Understanding how our bodies regulate sleep might help. The two main factors that drive our need for sleep are sleep-wake homeostasis and the circadian alerting system. Sleep-wake homeostasis is a pretty simple concept: the longer we’re awake, the more we need sleep, and after a period of insufficient sleep, it’s natural to sleep longer or deeper. Our circadian system is like our body’s natural clock, and it functions on a 24-hour cycle that operates primarily on predicted changes in light and temperature. In a way, our body is pre-programmed to perform certain functions to prepare us for sleep and wake us for the day.
Sleep is most rejuvenating and restorative when our circadian rhythms, natural cycles of light and darkness, and sleep patterns are in sync. In the most basic terms, maintaining our natural circadian rhythms helps us grow and heal.
Unfortunately, it’s not uncommon for our rhythm to be disrupted due to work, travel, anxiety, noise, and other factors. When this happens, it’s important to re-align your sleep-wake cycle with your circadian rhythm as quickly as possible, and there are things we can do to help strengthen our sleep/wake cycle.
Ways to Maintain a Healthy Wake/Sleep Schedule
Keep a regular schedule: Try your best to eat your meals, go to bed, and wake up at the same times every day.
Create a bedtime routine: Pick one to three relaxing activities, like taking a warm bath or doing some gentle stretching, and do them before bed each night.
Stay active: Engage in regular physical activity during the day.
Limit late naps: Try to avoid napping in the late afternoon, as it can make it harder to fall asleep at night.
Reduce screen time before bed: Avoid screens and bright lights before bedtime, especially the blue light from electronic devices, as it can disrupt melatonin production and make it harder to wind down.
Instill a caffeine curfew: Caffeine’s effects can last up to 12 hours and disrupt sleep. Try to minimize caffeine intake after 12 pm.
Soak up some sunlight: Open the curtains in the morning and spend a few moments outside during the day to help keep your energy levels up.
We know that this isn’t always possible. Some work overnight shifts, travel often and face jet lag, or deal with sleep disorders. In addition to the tips provided above to help maximize sleep, there are a few treatment options to manage irregular rhythms: light therapy, melatonin supplements, and if needed, sleep medications.
Make sleep a priority
A recent Gallup poll found that our sleep habits and durations have diminished over the past 30 years, much in part because of increased stress. Given that sleep plays a vital role in our cognitive function, metabolism, immune system, stress levels and more, there’s one thing that we can help do to improve our sleep: we need to prioritize it. Sleep is a secret sauce to our health, so put down the phone, turn off Netflix, and take the time to explore the best rituals to help you maximize it.
