Sleep Optimization
The Importance of Sleep
Research has consistently found that getting an adequate amount of refreshing sleep is important for optimal functioning. Although there is some variability, for most adults this would mean 7 to 8 hours of sleep per night. When one sleeps significantly less than 7-8 hours, all important areas of human functioning are affected. Cognitive abilities including attention, concentration, and learning efficiency are impaired following even a single night of sleep restriction. Emotional effects of sleep deprivation include increased irritability, negative mood, and stronger emotional reactivity to stressors. Physically, sleep deprivation is associated with increased lethargy, feelings of fatigue, and reduced energy, with reduced ability to persist at tasks.
A single night of poor sleep results in these negative consequences for most people. When there is a pattern of inadequate sleep, the functioning of the immune system becomes compromised, and the risk of infectious illnesses increases significantly. In addition, researchers have found that sleep is critical for the consolidation of new memories, and that memory performance is significantly poorer in those with insufficient sleep.
While the benefits of regularly sleeping 7-8 hours per night are plentiful, there are numerous barriers to doing so.
Confusing Sleep-Deprived With Hard-Working
One self-imposed barrier is the attitude held by many that getting 8 hours of sleep per night means that they are not working hard enough, and that they may be outperformed by co-workers or competitors who are willing to put in longer hours. However, there are many reasons to believe that this is a masochistic myth. As noted above, chronic sleep deprivation significantly increases the risk of getting sick; no one works effectively when sick, and infectious illnesses such as cold or flu tend to lower functional abilities for a week or longer, more than offsetting any productivity gains accrued by working a few extra hours at the expense of sleep. Sleeping too little causes poorer concentration, leading to more errors, as well as poorer memory consolidation of new information. As a result, new information would be more difficult to learn, new tasks would require more practice to establish mastery, and projects or reports would need to be re-read, increasing the amount of time required for adequate performance. In short, sacrificing sufficient sleep comes with a high cost and is thus a poor investment over time.
Even with the best intentions of giving yourself enough time for adequate sleep, several factors may interfere with initiating and maintaining refreshing sleep. Fortunately, many of these obstacles can be addressed relatively easily.
Sleep Hygiene
Following good sleep hygiene principles is a great way to establish a pattern of optimal sleep. This includes several well-established techniques:
• Avoid Caffeine After Mid-Afternoon
It takes your body several hours to metabolize caffeine, and so coffee and other caffeinated drinks in the late afternoon can result in caffeine molecules coursing through your bloodstream even after you go to bed, interfering with the natural biological process that leads to sleep. If you tend to use caffeinated drinks in the evening, try substituting a non-caffeinated alternative.
• Maintain Stable Times for Going to Bed and Getting Up Each Day
After a long week it can be tempting to stay out late Friday or Saturday night, and sleep in the next morning. However, irregular sleep schedules are associated with greater sleep disturbances, such as insomnia. Going to bed at or near the same time each night, and waking at or near the same time each morning, allows one’s natural circadian rhythms to become well-entrenched, so that sleep onset occurs more quickly upon going to bed, making it easier to wake at the same time each morning.
• Follow a Sleep Schedule and Establish a Bedtime Routine
In addition to going to bed at the same time each night, following a sleep schedule and establishing a pre-bedtime routine can allow one’s body to develop an anticipatory response that promotes the onset of sleep more readily. An example sequence could include laying out tomorrow’s clothes, setting up the coffee maker for the morning, practicing a brief meditation or relaxation exercise, brushing teeth, then going to bed. Because this habitual routine leads to sleep, the brain will more efficiently begin to signal the neurochemical cascades that transition us from wakefulness to sleep. As part of this routine, discontinue stimulating activities (such as TV, video games, or social media) about an hour before bedtime. Bright light (particularly blue-spectrum light such as from TV, smartphone, or tablet screens) can suppress the production of melatonin, the hormone that triggers the onset of sleep.
• Reserve the Bed (Almost) Exclusively for Sleep
Watching TV, talking on the phone, checking social media, or reading books, are also stimulating and wakefulness-related activities. If we do these while in bed, our brain associates the bed with wakefulness and with these stimulating activities. This can interfere with sleep onset. Sleep quality can be enhanced by moving to a chair or another room while engaging in these activities, and getting into bed only when prepared for sleep. For those who have difficulty falling asleep after getting into bed, it can be helpful to get out of bed, doing something quiet and non-stimulating, waiting until feeling sleepy again, and then returning to bed. This may take a few nights, but soon the bed will be associated with being asleep rather than the frustration of being unable to fall asleep.
• Use Relaxation Techniques to Lower Arousal
There are several varieties of techniques that help to reduce arousal, facilitating the onset of sleep. These techniques are particularly helpful during times of increased stress, and for those naturally prone to anxiety or worry. There are many free online guided relaxation or meditation exercises, and some of these take only 5 to 15 minutes. These exercises are quite effective for inducing relaxation for most people, and cause no side effects. There is no clear advantage of one type of relaxation technique over another, and so experimenting with different available options can allow you to select the one that works best for you in promoting sleep.
• Engage in Physical Exercise at the Right Time
Physical exercise promotes relaxation as well as improved sleep quality. However, be sure to plan your exercise routine so that you finish working out at least 2-3 hours before bedtime. By doing so, you will allow time for exercise-induced physiological arousal to return to normal prior to sleep.
Sleep Apnea
Sleep apnea can severely disrupt sleep quality. Normally, we progress from wakefulness to differing levels of sleep, some shallower and some very deep. It is during the deeper stages of sleep that we experience greater rest and memory consolidation, and this allows us to feel refreshed on waking. Those with sleep apnea stop breathing dozens or even hundreds of times while asleep. This causes them to return to near-wakefulness repeatedly throughout the night and prevents them from progressing into the deep stages of sleep that are necessary for adequate rest. As a result, they may sleep 8 or more hours, but awake feeling exhausted, and experiencing abnormally severe and persistent daytime sleepiness. Sleep apnea may be present in someone who snores excessively, who has been repeatedly witnessed with stopped breathing during sleep, and who has persistent daytime sleepiness despite sufficient sleep duration (7-8 hours). In addition to causing irritability, feelings of fatigue and concentration difficulties, untreated sleep apnea can lead to serious health consequences, including increased risk of accidents from falling asleep while driving. If you believe you or a family member has sleep apnea, consult a physician for treatment, which may include CPAP (Continuous Positive Air Pressure) or other interventions. Sleep apnea can be effectively treated, but does require medical intervention.
Optimal Sleep Environment
A cool, dark, quiet room is the best environment for most people. Air conditioning or a fan may be adjusted to promote a comfortably cool setting for sleeping. If intrusive sounds interfere with sleep, a fan, white noise machine, or downloadable white noise app can provide a masking auditory background. Using foam earplugs can also greatly reduce distracting noise and facilitate sleep. Blackout shades are often helpful for creating darkness within the sleep environment. Additionally, light-blocking eye masks are recommended when ambient light cannot be adequately reduced to promote optimal sleep.
Recommended Reading
In The Insomnia Workbook, Dr. Stephanie Silberman, a psychologist and a Fellow of the American Academy of Sleep Medicine, outlines research-based cognitive behavioral therapy (CBT) techniques for the treatment of insomnia. Click here if you are interested in purchasing or learning more about The Insomnia Workbook.
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