We hear a lot about the importance of sleep and the negative health effects of being sleep deprived. During these pandemic days, there may have been even more sleep problems due to the stress and restrictions of the pandemic. There are four surprising ways you may not have heard of that can improve your sleep that has more to do with the mind than the body.
But first, The Centers for Disease Control and Prevention, note that about 7-19 percent of adults in the United States do not get enough sleep and an estimated 50-70 million Americans have chronic sleep disorders. Lack of sleep has been linked to many chronic health problems such as high blood pressure, heart disease, diabetes, obesity, stroke, and depression. It has also been associated with an increased risk of injury.
How much sleep do you need? The Academy of Sleep Medicine (AASM) recommends the following:
Infants aged 4-12 months – 12-16 hours a day (including naps)
Children aged 1-2 years – 11-14 hours a day (including naps)
Children aged 3-5 years – 10-13 hours a day (including naps)
Children aged 6-12 years – 9-12 hours a day
Teens aged 13-18 years – 8-10 hours a day
Adults 18 years or older – 7-8 hours a day
Many reasons cause sleep issues such as stress, eating too much late in the evening, poor sleep habits, travel or work schedule, certain drugs such as antidepressant drugs and medications for blood pressure or asthma and anxiety. Also, there are medical conditions that can contribute to poor sleeping such as chronic pain, cancer, diabetes, heart disease, asthma, dementia, and acid reflux disease. What we eat and drink matters as well. Caffeine, smoking, and alcohol consumption can also contribute to difficulty sleeping.
In a recent article in Great Good Magazine https://bit.ly/2OygLWm, titled “Four Surprising Ways to Get a Better’s Night’s Sleep”, I read a different twist about getting better sleep. Research suggests that practicing the following mind related habits may improve sleep during stressful times:
Mindfulness meditation – a type of meditation where you focus intensely on what you are sensing and feeling in the moment with no interpretation or judgment. High-quality studies have shown that those who practice mindfulness meditation fall asleep more easily and have better quality sleep. This can help you recognize and accept negative thoughts and feelings without fighting them and preventing that spiraling out-of-control feeling. There are many online resources to start this practice.
Self-compassion – involves paying attention to our internal and external experiences (mindfulness), recognizing when we are suffering and sending kind messages to ourselves, and keeping in mind our common humanity- that we are not alone in our imperfections or suffering, according to researcher Kristin Neff. Studies have found that more self-compassionate people have better sleep and wake up in a better mood. Try a little kindness with yourself today!
Gratitude - people that wrote about what they were grateful for each day had improved sleep quality. It also helped improve their well-being and optimism and reduced their blood pressure. A grateful mindset seems to help by having more positive thoughts and less negative ones before bedtime and thus helps to fall asleep.
Forgiveness – if you find it hard to forgive people and tend to "hold a grudge", this could be affecting your sleep as well as your overall wellbeing. Forgiveness isn't necessarily about healing a relationship but most important for yourself to let go of grudges and anger so that you can improve your well-being. Forgiving others and ourselves can make us feel better and lead to better sleep.
If you want to sleep better try one or more of these practices. Practice focusing on the present moment, give yourself some compassion and love. Try some daily gratitude practice that works for you and seek to move past any grudges and forgive sooner rather than later. Your body and sleep will be happy you did! This shows the importance of making that connection between the mind and body. If you can optimize this connection not only will you sleep better, but there is an incredible healing power that exists in this connection. It is time to give your mind the attention you give your body.