To keep you healthy and fit is the mainstay of our wellbeing program. Besides regular exercise, healthy eating habits, limited substance abuse, there is one other crucial element that needs your attention: SLEEP. More than half (!) of all working age adults report to have sleeping difficulties.
The need for sleep goes far beyond simply replenishing our energy levels every 12 hours. Our brains actually change states when we sleep to clear away the toxic byproducts of neural activity left behind during the day. However, besides clearing ‘the waste’, researchers have found that persistently poor sleep causes the brain to also clear a significant number of neurons and synaptic connections. The brain literally starts eating itself when it doesn't get enough sleep 1). And recovering sleep might not be able to reverse the damage.
So, beware of the old school views on hard work and commitment. Sure, doing an “all-nighter” to finish a case is a sign of strong work ethic. But, in fact, it is also damaging your brain and might negatively affect your future performance. Every person has his or her own genetic sleep requirements, for adults this is between 7 and 9 hours. Structural sleep deprivation results in reduced energy, alertness, focus, cognitive performance, and overall control and it may cause mood swings. But if you are getting the sleep you need and your sleep debt is low, you will feel great, energetic all day long.
Here are some tips to help you get adequate sleep:
Suggestions for the daytime hours
After getting out of bed, do something that is alerting straight away. Take a shower, have breakfast, talk to people, have a cup of coffee, etc.
Exercise regularly, preferably in the late afternoon. Do not exercise just before bedtime.
Avoid all caffeinated beverages and food (incl. chocolate) at least 6 hours before your bedtime.
Alcohol, although it has a short term sedating effect, it can disturb your sleep later in the night.
Avoid heavy meals before bedtime; a light snack may be desirable. Avoid too much liquid.
Avoid screen time 1-2 hours before bed time. LED screens produce a lot of blue light that may hamper falling asleep. Although the evidence is not conclusive, blue light blocking glasses may help if you have to work late on your computer.
Establish a relaxing routine leading up to your bedtime time. This might include a warm bath, which many people find improves their sleep. If you read before turning off the light and going to sleep, read material that is not exciting or particularly interesting. This also holds true to reading from electronic sources such as laptops or tablet devices while in bed.
Avoid napping in the daytime if you have trouble falling asleep at your usual bedtime.
Get your “worrying” completely out of the way at least an hour or two before your bedtime. It helps clearing your mind to make a to do-list for the next day before you go to bed.
Suggestions for the bedtime hours
Establish a regular bedtime and a regular getting up time that allows you to fulfill your daily sleep requirement. Regularity is key for a good sleep.
Be sure your bedroom environment is conducive to sleep. Try to have your sleeping area as dark and quiet as possible. Find the room temperature most comfortable for you. Use as comfortable a sleeping surface as possible. Sleep in comfortable clothing.
If you are struggling to fall sleep for more than 10-15 minutes, get out of bed, leave your sleeping area, and do something monotonous, and return to bed a bit later. If you do not fall asleep, repeat the process.
Finally, if you share your bed, your bed partner may disturb your sleep. If your partner is restless, making disruptive noise such as snoring or teeth grinding, active intervention may be required.
All of these recommendations should be viewed as guidelines. Of course, there is considerable individual variability in sleep preferences. “One size does not fit all.”
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