Stress and uncertainty in our lives today has negatively impacted everything and has turned most things upside down. Current top stressors for U.S. adults, driven by economic instability and societal division, include inflation/rising cost of living,  work-related pressures, personal safety, and political conflict. Stress and lack of sleep create a vicious cycle where high cortisol and racing thoughts prevent sleep, while poor sleep elevates stress hormones. This cycle causes fatigue, anxiety, and impaired cognitive function.

Effective management includes maintaining a strict sleep schedule, relaxing before bed, and avoiding screens 30-60 minutes prior to sleeping.

In addition. loneliness, fueled by social disconnection, is a profound, growing, and pervasive emotional strain. All of this fear, apprehension, and even excitement takes a toll on our sleep hygiene. Increasing rates of insomnia have a significant impact on our overall physical and mental health.

 

Following sleep hygiene guidelines (below) and sleeping 7-9 hours every night will improve both your physical and mental health.

  • Limit daytime naps to 30 minutes. Napping does not make up for inadequate sleep. A short nap of 20-30 minutes can help to improve mood, alertness and performance.

  • Avoid stimulants,e.g., caffeine, nicotine close to bedtime. While alcohol can help you fall asleep faster, too much close to bedtime can disrupt sleep

  • Exercise to promote good quality sleep. As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality.

  • Avoid foodthat can be disruptive right before sleep.  Heavy, rich, fatty or fried meals, spicy dishes, citrus fruits, carbonated drinks can trigger indigestion for some people.

  • Ensure adequate exposure to natural light. Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle.

  • Establish a regular relaxing bedtime routine.  This helps the body recognize that it is bedtime. This includes warm showers or bath, reading, or light stretches. When possible, try to avoid emotionally upsetting conversations and activities before attempting to sleep.

  • Make sure that the sleep environment is pleasant, The bedroom should be dark and cool – between 60 and 67 degrees – for optimal sleep.

Cites accessed 4/1/21

https://www.sleepfoundation.org/articles/sleep-hygiene

https://www.sleep.org/

  https://www.cdc.gov/sleep

 

 

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