Like we learnt in the preceding article Sleep. An Introduction, quality is of more importance than amount in assessing the nature of sleep one gets. The management of sleep disturbances and disorders should begin sooner rather than later, especially in the prevention of a relapse of a mental condition. On the other hand, good quality sleep is useful even to the general public for the benefits of better mood, good memory, creativity, among other gains.
The acronym HEAL has been used to denote 4 critical factors in ensuring quality sleep.
H for Health
A person needs to be in good (physical and psychological) health in order to get comfortable and restful sleep. Sleep is impacted negatively by a blocked nose when one has a cold, a headache in addition to the previously discussed psychological conditions such as depression, anxiety, bipolar. It is therefore of essential that one gets treatment for the underlying health condition that causes the sleep disturbance or disorder.
E for Environment
The atmosphere in which an individual sleeps plays another crucial role. Light, noise and temperature are common environmental factors that affect sleep. For quality sleep, the bedroom needs to be quiet, dark, the right temperature and the bed needs to be comfortable. Temperature adjustment could be done with the addition or removal of blankets or duvets. Electronic screens are also not advised in the bedroom these include television, computers and mobile phones.
A for Attitude
It is common for persons struggling to get sleep to lie awake in bed, tossing and turning, becoming frustrated and worrying about not sleeping. A better approach would be to get out of bed for a few minutes and perhaps do some relaxation exercises (Progressive Muscle Relaxation, Mindfulness or Yoga meditation that help in getting sleep). The bed should not be used for any other purpose than sleeping and sex. People who experience hypersomnia, the inability to keep awake after seven or more hours of sleep, may also utilize Yoga poses to help in awakening.
L for Lifestyle
This important factor of getting quality sleep focuses on the behavior of the person that may affect sleep. It is advised that one avoids caffeinated and sugary foods and drinks before going to sleep as these keep the person awake. Eating rice, oats and dairy products assists in preparing one for sleep as these foods produce chemicals that increase the desire for sleep. A large meal, however, before going to sleep is discouraged as the body stays active digesting the food. Exercise is encouraged during the day to reduce anxiety and relieve stress, although it is not encouraged three to four hours before sleeping as the adrenaline released during exercise may keep the person awake. Sometimes people take alcohol to sleep, it indeed induces sleep but impairs the quality of sleep and one is likely to wake up as the effects wear off. Having regular sleeping and waking times also help with both insomnia and hypersomnia. When one struggles with sleeplessness, it is advised that he or she avoids taking naps during the day as it makes it difficult to sleep at night.
A sleep diary has also been found to be useful in helping an individual who struggles with sleep disturbances by recording daily sleeping conditions and assessing the effect they have on sleep quality.
Where sleep disturbances or disorders persist in spite of practicing all these methods, it is recommended that the services of a psychologist and/or a psychiatrist be sought for psychotherapy and medication depending on need.
Discussion: Have you tried out any of these methods to sleep better? Please share. Are there any other techniques we know of? Please share.
The acronym HEAL has been used to denote 4 critical factors in ensuring quality sleep.
H for Health
A person needs to be in good (physical and psychological) health in order to get comfortable and restful sleep. Sleep is impacted negatively by a blocked nose when one has a cold, a headache in addition to the previously discussed psychological conditions such as depression, anxiety, bipolar. It is therefore of essential that one gets treatment for the underlying health condition that causes the sleep disturbance or disorder.
E for Environment
The atmosphere in which an individual sleeps plays another crucial role. Light, noise and temperature are common environmental factors that affect sleep. For quality sleep, the bedroom needs to be quiet, dark, the right temperature and the bed needs to be comfortable. Temperature adjustment could be done with the addition or removal of blankets or duvets. Electronic screens are also not advised in the bedroom these include television, computers and mobile phones.
A for Attitude
It is common for persons struggling to get sleep to lie awake in bed, tossing and turning, becoming frustrated and worrying about not sleeping. A better approach would be to get out of bed for a few minutes and perhaps do some relaxation exercises (Progressive Muscle Relaxation, Mindfulness or Yoga meditation that help in getting sleep). The bed should not be used for any other purpose than sleeping and sex. People who experience hypersomnia, the inability to keep awake after seven or more hours of sleep, may also utilize Yoga poses to help in awakening.
L for Lifestyle
This important factor of getting quality sleep focuses on the behavior of the person that may affect sleep. It is advised that one avoids caffeinated and sugary foods and drinks before going to sleep as these keep the person awake. Eating rice, oats and dairy products assists in preparing one for sleep as these foods produce chemicals that increase the desire for sleep. A large meal, however, before going to sleep is discouraged as the body stays active digesting the food. Exercise is encouraged during the day to reduce anxiety and relieve stress, although it is not encouraged three to four hours before sleeping as the adrenaline released during exercise may keep the person awake. Sometimes people take alcohol to sleep, it indeed induces sleep but impairs the quality of sleep and one is likely to wake up as the effects wear off. Having regular sleeping and waking times also help with both insomnia and hypersomnia. When one struggles with sleeplessness, it is advised that he or she avoids taking naps during the day as it makes it difficult to sleep at night.
A sleep diary has also been found to be useful in helping an individual who struggles with sleep disturbances by recording daily sleeping conditions and assessing the effect they have on sleep quality.
Where sleep disturbances or disorders persist in spite of practicing all these methods, it is recommended that the services of a psychologist and/or a psychiatrist be sought for psychotherapy and medication depending on need.
Discussion: Have you tried out any of these methods to sleep better? Please share. Are there any other techniques we know of? Please share.
