Having Less Than Refreshing Sleep? Up Your Sleep Hygiene!

Nearly all humans need between 6-8.5 hours of daily renewing and restorative sleep, on average (see below links for reference). Many people suffer from dysomnia (commonly known as insomnia), which is the lack of restful sleep in either quantity or quality or both. Dysomnia is a common cause of numerous health conditions and challenges, such as depression, obesity, and chronic pain. When one’s sleep quality is enhanced, these conditions will often lessen or sometimes fully diminish.

Sleep hygiene is a clinical term used to describe a matrix of lifestyle choices, behavioral actions, diet, exercise, and attitudes that together generate regular, renewing sleep. Transforming one’s life into one in which a high level of sleep hygiene is practiced as a fundamental wellness method has both immediate and sustained health benefits.

A recent New York Times article delineates how good sleep hygiene can be practiced:

• Getting daytime exercise and light exposure.
• Avoiding daytime naps.
• Relaxing in the evening.
• Avoiding caffeine and nicotine.
• Not going to bed hungry, but avoiding large meals before sleep.
• Dimming the lights an hour before bed.
• Sleeping in a temperature of about 68 to 69 degrees Fahrenheit.
• Avoiding clock watching during the night.

Additional information on how to can transform poor quality sleeping into healthy,renewing, and even invigorating sleep may be found at the National Sleep Foundation, University of Maryland Medical Center’s Sleep Disorders Center, and at Helpguide.org’s Tips for Getting Better Sleep: How to Sleep Well Every Night.

As always, changing behaviors that are ingrained takes commitment, persistence, and an incremental approach: start with a small change and make it a regular part of your daily life, then add another.

Repeat until body-mind-spirit is shiny with bright wellness. @DoctorJames

A few years ago, a social experiment in improving happiness was undertaken in the village of Slough, England. Social researchers used known cognitive and social methods to improve the happiness of Slough and it actually worked. Measurements taken before and after the experiment showed a demonstrable rise in individual and collective happiness for the people of Slough.

Here are the 10 easy steps that were used:

1. Plant something and nurture it
   
2. Count your blessings – at least five – at the end of each day
   
3. Take time to talk – have an hour-long conversation with a loved one each week
   
4. Phone a friend whom you have not spoken to for a while and arrange to meet up
   
5. Give yourself a treat every day and take the time to really enjoy it
   
6. Have a good laugh at least once a day
   
7. Get physical – exercise for half an hour three times a week
8. Smile at or say hello to a stranger at least once each day
9. Cut your TV viewing by half
10. Spread some kindness – do a good turn for someone every day

ACTION PLAN or COME ON GET HAPPY

Take one easy step and then add another every few days or perhaps have a 10 week plan: start with one step, add another the second week, etc., until you have all 10 steps in active daily use. You will actually be happier and so will your friends and those around you.

CHOOSE HAPPINESS

If we remember that knowledge of one’s ability to choose is empowering, then one is empowered to actively choose actions and activities that will bring happiness, gratitude, and optimism. These are core aspects of human wellness and they are easily nurtured and sustained.

Choose to practice happiness,  for wellness as individuals and in community.
@DoctorJames