As we go about our day, whether we’re doing tasks for work, school, or any other activity, we expend energy and eventually get tired. So, we go home, eat dinner, shower, and after some time, naturally, our bodies start to tell us that it’s time to sleep and rest. So what is sleep exactly, and why do we do it?
Sleep is a natural state we enter daily to allow our body and mind to rest and recharge. Every bodily function depends on sleep, including our capacity to fight off illness, build immunity, regulate our metabolism, and reduce our chance of developing chronic diseases. Sleep also impacts how we will feel and think the next day.
A good night's sleep can improve our relationships.
Importance of Sleep
Getting enough sleep is essential for our physical and mental health. Lack of sufficient sleep can negatively affect our emotional well-being and cognitive performance. An article from Cornell Health highlighted that we retain information better when we sleep, and our stress levels are reduced. Moreover, waking up after a good night’s sleep helps improve our reaction times, thoughts, and mood (so, arguably, a good night’s sleep can improve our relationships).
Also, in 2018, a literature review on the role of sleep in brain health regarding memory and cognitive function was conducted by researchers. The study revealed that sleep and sleep loss proportionally impact the brain as it affects spine health, which can alter the functional output of the brain in terms of alertness, cognition, and mood.
Sleep can also help you maintain better mental health and mitigate the risk of many mental health illnesses. In fact, researchers conducted a 2020 review on whether sleep disruption might contribute to developing the main forms of mental health illnesses. The researchers compiled and analyzed multiple resources on mental health illnesses and sleep deprivation to shed light on the matter.
The results revealed a proportional relationship between insomnia and other mental health issues, with interrupted sleep often acting as the strongest link to these issues' development. Moreover, insomnia treatment improves other mental health issues as well. So, early sleep intervention might be used as a preventative measure to delay the onset of clinical mental health problems.
Here’s another reason why sleep is important: pain sensitivity. Did you know that when you’re sleep deprived, you’re more sensitive to pain? Don’t try this at home, but have you ever stubbed your toe after pulling an all-nighter? I’m talking to you: college students, parents, entrepreneurs, business owners, and anyone who ever had a night of no sleep. I bet you it feels a lot worse than stubbing your toe after a restful night of sleep (Just saying, I’ve been there, and it hurts).
Still, for some people, sleep isn’t exactly a priority. And for others, it might not be possible for the moment. For example, some of us need to work late, some of us need to take care of a newborn baby, and some of us–try as we might–just have trouble sleeping. In fact, in 2022 alone, 15% of the adult population in the US have trouble falling asleep, 28% have trouble staying asleep, and 11% have problems with both. And while 46% mentioned that they don’t have any issues sleeping whatsoever, more than half of the population does.
Interestingly, there’s no “magic number” regarding how many hours of sleep a person needs. In 2018, researchers conducted a literature review on sleep duration required across a person's lifespan. The researchers compiled and analyzed several studies on sleep to get an insight into how much sleep a person really needs.
The review’s conclusion revealed that there is no recommended amount of hours of sleep every night that applies to everyone. That’s because it relies on various conditions, such as environmental and behavioral factors and genetic makeup. So, each individual should determine how many hours of sleep they need. Some people are refreshed and energized after just 6 hours of sleep, while others’ bodies need at least 9 hours to feel restored.
So, depending on your age, how can you stick to your sleep schedule more regularly? And how can you make sure you’re getting more quality sleep? We’ll get into all that and more as we dive into sleep and tips to get you that ticket to dreamland you’ve always wanted.
Environmental factors
One of the first things you can do to ensure you get more quality sleep is to create a bedroom environment that is conducive to sleep. Factors such as temperature and comfort can significantly impact your sleep quality. Moreover, it's also important to ensure your room is free from distractions, such as noise or bright light.
General comfort
Remember that your bedroom should be a place of rest and solace—so do your best to keep it this way. Having a clean and comfortable bedroom can go a long way toward helping you get better sleep, as it can help you relax more, fall asleep quicker, and sleep much better.
So, ensure there’s no clutter in the room, and that it is well-ventilated. Having a nightlight might help some people sleep better, while others like to listen to soft music or artificial nature sounds—find what works for you. My better half can’t sleep without white noise. We compromise by using an air purifier because it kills two birds with one stone–I get the air purifier I want, and he gets the constant hum from it that he needs to sleep. Aside from this, investing in quality bedding, such as mattresses and pillows, can also make a world of difference. And if you’re not sleeping on your favorite mattress, or it’s not time to replace your mattress yet, you can easily make it much more comfortable with an excellent mattress topper that will cost significantly less than replacing a quality mattress.
Remember, you’re investing in something you’ll use for several hours every day for at least the next 7-10 years (if it’s a quality mattress topper or mattress, it should have a 10-year manufacturer warranty, and you should be able to purchase an extended warranty for appliances like an air purifier). So, consider getting the best you can afford, and you’ll thank yourself later for all the quality sleep you’ll get in return for that investment.
Temperature
Setting the temperature of your room according to what makes you comfortable is also essential. While some people like warmer temperatures, others like the opposite. Scientifically speaking, there’s actually an optimal sleep temperature, which researchers showed in a 2018 study on the relationship between indoor environment and sleep quality.
The researchers combined an online survey and a field study in university dormitories in China to investigate whether or not indoor environments had any impact on sleep quality. The online survey revealed that people perceive the impact of the environment on sleep quality differently. It also showed that age and salary impact how well a person sleeps. And finally, in regards to gender, women sleep better than men.
Meanwhile, the field study used pre- and post-sleep questionnaires and monitored environmental and physiological elements. Discussions were also held on preferences for various environmental factors that affect sleep quality. The research revealed that the subjects have a lower neutral temperature and a wider tolerated temperature range during sleep, with the most comfortable temperature being 24.2 °C (75.56 °F).
However, it’s important to note that individual preferences can still vary, and you should find what temperature works best for you. That’s because there’s a possibility that you’ll find 24.2 °C (75.56 °F) a bit too warm or a bit too cold for your taste. So, experiment and figure out what temperature allows you to sleep better.
Lighting
The presence of bright light can negatively affect your sleep quality. To ensure this doesn't happen, keep any source of light away from you while sleeping. This includes turning off all lights in the room, closing your curtains to block out street lights, and even covering up electronics, such as TVs, that still emit faint light even when turned off. If you need a nightlight, ensure it’s not too bright or overwhelming for your senses (pick a warm light that is 2700 to 3000 Kelvin).
However, one of the best ways to sleep is to avoid blue light for an hour or two before going to sleep. Blue light is emitted by our electronic devices such as computers or mobile phones, so if you’re ready to sleep, try to put them down, and if you can, put them at a considerable distance from you so you won’t get tempted to look at your phone or computer during bedtime.
According to Harvard Health Publishing, blue light can mess with your circadian rhythm (your body’s sleep/wake cycle) and cause your sleep to suffer. And bad sleep can lead to lifestyle diseases such as diabetes, obesity, and chronic heart disease.
Moreover, blue light doesn’t just prevent you from falling asleep; it has also been known to affect sleep quality. In 2021, a study was conducted on the effects of pre-bedtime blue-light exposure and its relationship with deep sleep and sleep quality. One hour before going to bed, 11 healthy young males were exposed to incandescent light, blue light, and blue light with blue light-blocking spectacles on.
The study’s conclusion showed that deep sleep was significantly decreased in the blue-light exposure group compared to the groups with incandescent light and blue light-blocking glasses. However, there was no significant difference in sleep time and body movements.
Waking up around the same time every morning can help keep you on a consistent sleep schedule and thus increase the quality of your sleep by regulating your body’s internal clock. But some nighttime habits, like being in front of a smartphone or tablet screen in bed, can chronically expose you to low-intensity blue light right before bedtime, which can be detrimental to sleep quality and your circadian rhythm.
If completely turning off your phone before going to bed sounds nerve-racking, then I suggest putting your phone somewhere far away to get a better night’s sleep. I’ve found that I get much better sleep if my phone is at least 6 feet away from me or, better yet, in another room with the volume at the highest setting. This way, I am forced to get up to turn the alarm off when I hear it in the morning—which is another strategy for regulating your circadian rhythm.
Opt for a small, portable, and adjustable amber light if you need a night light. We have several of these because they are excellent for nighttime diaper changes for the baby, our other kids love that they can be used for other purposes like storytime reading before bed, and they provide just enough light to prevent trips or falls for whoever has to get up or get ready earlier.
Noise
Noise can also be a major source of disruption when trying to get quality sleep. Consider using earplugs at night if you live in an area with high noise levels, such as near a busy street or close to an airport. That way, you can drown out some noise and sleep peacefully.
On the other hand, some people find that listening to soothing music or artificial nature sounds makes them fall asleep faster and stay asleep longer. Find what works best for you—preferably something with a low volume and without lyrics or words.
Personal factors
Even if all of your environmental parameters are perfect for sleep, it won’t make much difference if your body is not optimized for getting ready for bed. That said, you should always ensure that, physiologically, you’ve done everything you can to prepare your body for sleeping.
This includes avoiding certain food and drinks several hours before going to sleep, reducing stress levels, and exercising regularly. All these factors play an important role in ensuring that your body is ready to go into a deep sleep.
Avoid caffeine and alcohol before bed.
In nursing school, I learned that the half-life of caffeine is about 6 hours. This means it can take an adult about 6 hours to rid the body of the caffeine that was consumed. Of course, several different factors, including weight and metabolism, could influence this time, so the half-life can vary anywhere from 2-12 hours! This is important to understand because the amount of caffeine and the time you first consume it could affect your sleep later. Plan accordingly.
We all know that coffee and energy drinks are a great way to make you more alert and awake and let you power through the day. Well, it’s because of caffeine. Caffeine is a stimulant that’s usually found in soda, energy drinks, some teas, and of course, coffee. So, how exactly does caffeine work?
Caffeine binds to adenosine receptors in the brain and blocks the hormone adenosine, which induces deep sleep. In addition to lowering adenosine levels, caffeine also affects other hormones that regulate sleep, such as GABA, melatonin, dopamine, serotonin, and norepinephrine.
While it’s indeed great to take during the day, taking caffeine at night can be detrimental to your sleep as it can last for 4-6 hours depending on your genetics, body weight, medications being taken, health conditions, and amount of regular consumption. If you love the taste of coffee but not the buzz that comes with it, consider drinking decaf.
Alcohol, on the other hand, is a different story. While it’s true that getting a little tipsy can make you tired and drowsy, it actually doesn’t help when it comes to sleep quality, especially in copious amounts.
In a 2019 study on the impact of an evening of alcohol consumption on sleep, next-day activity levels and alcohol hangover, researchers recruited 25 social drinkers for the study to learn more about the relationship between sleep and alcohol. The participants underwent a night of drinking and were then assessed for sleep quality.
The study's results revealed that a considerable fall in sleep efficiency and a markedly worse self-reported sleep quality are both caused by excessive alcohol use. That said, it’s definitely better to be sober when you’re craving high-quality sleep.
Reduce stress levels
Stress can also be a contributing factor to getting poor sleep. And the more stress you have, the lesser sleep you’ll get, and the lesser sleep you’ll get, the more stress you’ll have. If you don’t want to get stuck in this vicious cycle, it’s definitely in your best interest to reduce stress before sleeping.
One of the best ways to reduce stress is through meditation, as proven in a study published in 2019. The study aimed to explore the acceptability of a mindfulness meditation program to help reduce stress in Veterans Affairs workers, which had considerable stress due to constantly caring for vulnerable veteran patients.
The "Promoting Spiritual Healing by Stress Reduction Through Meditation" (Spiritual Meditation) program was created by chaplain residents for staff members at a VA hospital, which recruited 29 participants.
The study's findings showed that 70% to 100% of the participants had experienced positive results due to the program, as it effectively reduced their stress levels. Moreover, due to the study, it is highly encouraged that occupational health nurses and their chaplains should regularly work together and utilize more spiritual mediation programs in the workplace.
The fastest and easiest way that I relax is to do several deep breathing exercises. Additionally, I choose to wind down with my kids at night by doing quieter activities like reading to them before starting my own nighttime routine.
Address any underlying health condition that may be interfering with your sleep quality.
Of course, your health, in general, can substantially impact the quality of your sleep. Things like pain, fever, or any other health condition can potentially disrupt your sleep, so it’s best to take care of it immediately. Not only that but getting less sleep due to chronic pain can even worsen your situation.
In a 2018 review of the relationship between sleep disturbance and pain, researchers compiled and analyzed studies that discussed the associations between sleep and pain, focusing on studies that considered whether sleep disturbances could lead to more pain for individuals.
The review showed that insomnia has the potential to induce chronic pain or worsen painful conditions in individuals, which in turn causes more insomnia. And more insomnia means more pain—and the cycle continues.
Conclusion
Sleep, indeed, is an essential part of life. So, getting more of it is key to living longer and more fulfilling lives. While there can be many challenges when trying to get some sleep, it’s imperative that we do our best to ensure that we can get the quality sleep we need every day.
You'll notice the difference by following our guide to increasing quality sleep. Gone are the days of twisting and turning in your bed. Welcome to the state of better sleep; welcome to the state of peace; welcome to dreamland, finally wake up feeling refreshed and, hopefully, a head start to improving your relationships.