Phew, March really has a lot going on, it should probably get some rest?
Luckily, March also happens to be National Sleep Awareness Month – an opportunity for everyone to look at our own sleep habits, and explore new ways to improve the quantity, and quality, of sleep we get.
The Importance of Sleep
Sleep really is a kind of panacea for all that ails us. Our bodies crave it to regenerate cells, form memories, and generally just recharge and replenish us on a nightly basis. So it’s wild – and really quite counterproductive! – how often we tend to forgo enough sleep in the name of productivity.
But we all know how awful we feel when lack of sleep catches up with us – so it should come as no surprise how critical it is for our general wellbeing. And in fact, failing to get enough can have both short- and long-term effects, reducing our performance at work, causing irritability, and even lead to depression.
Inadequate sleep has also been shown to weaken our immune systems, increase risk of heart disease, and affect the hormones that regulate stress and even hunger. Think about it – when we’re sleepy, we’re more likely to reach for an energy-rich (read: sugary) snack to keep our brains (and bodies) awake during the day.
The Data
In late 2019, according to an online poll of 1,000 people by Vancouver-based Research Co., 35% of Canadians were suffering from sleep disorders of some kind.
Another study compared traditionally sleep-deprived interns with interns who were allowed to sleep longer, and, to no one’s surprise, the results showed the sleep-deprived group made 36% more errors than their well-rested counterparts.
“Sleep is one of the three pillars of good health, along with nutrition and physical activity,” says Charles Morin, a professor of psychology and the Canada Research Chair in Behavioural Sleep Medicine at Laval University’s Brain Research Centre.
“If we don’t sleep well or have trouble sleeping,” says Morin, “this impacts our mental and physical health. In return, if we are ill physically or we are stressed, this has an impact on our sleep.”
So, what can we do about it?
Tips For Better Sleep
Researchers agree there are actionable things we can all do to improve our sleep situations, and by extension, our general wellbeing.
Create a sleep-conducive environment
Ideally, your bedroom should be dark, quiet, and cool for optimal sleep.
Develop a Bedtime Routine
Perhaps for you this means turning off screens an hour or so before getting into bed, to begin the process of winding down. This can be followed by a warm bath or shower which will subsequently help lower your body temperature, in turn kickstarting melatonin production (the sleep hormone).
Maybe you have a warm cup of tea? Whatever feels the most calming for you.
Reduce Blue Light
Blue light actually blocks melatonin production. Experts suggest opting for a book in bed instead of scrolling your phone or falling asleep to the TV.
Move Your Body During the Day
Even just a little bit of exercise can help counteract the effects of a more sedentary lifestyle, and prime your body for better sleep that night.
Be Consistent
Sleep experts will tell you time and again, the more consistent you are with your sleep hygiene, the more quickly you will start to feel the benefits.
So, why not begin ASAP? A good night’s sleep really is one of the most important gifts you can give yourself.
How will you be winding down this evening?
