March 19 marks the 14th Annual World Sleep Day. This year the theme is “Regular Sleep, Better Health”. Regular sleep is defined by adequate sleep within consistent sleep and wake times. Studies show that regular sleep, not just enough sleep over a 24-hour period, is associated with better quality of sleep and better overall health. So how do we get our bodies to go to sleep and wake up at around the same time? First off, melatonin production, the biological mechanism we all have, is stimulated by fading light. Evolution has given us this fantastic internal clock that tells us to go to bed when it gets dark and rise when it gets light. We need to pay attention to that clock and support it by not exposing ourselves to bright lights (think screens) when evening comes around. Another idea is to keep lighting low in the evening when doing relaxing pre-bed activities (yoga, reading, meditation etc.). Use light blocking curtains or blinds if streetlights are a problem. Once you get your regular bedtime established your body will automatically begin to wake at about the same time each day, provided you are consistent with your schedule.
The second thing that influences when we sleep is the amount of sleep we had within the previous 24 hours. If you had a long afternoon nap, your body will not be ready for sleep when it normally would. Conversely, if you have a short or poor night sleep you will be ready for sleep before your usual bedtime. The goal here is to make everything as consistent as possible. I know that life throws us all kinds of curve balls and our schedules can get messed up. The important thing is to not stress about it (that will make things worse) and get back on track as soon as you can. If you are still having trouble reach out to your healthcare professional for evaluation to ensure you do not have a medical condition such a sleep apnea that may be interfering with your sleep. If you have an otherwise clean bill of health, consider the services of a Sleep Consultant. These trained professionals teach individuals or families how to fall asleep and stay asleep at appropriate times. A Sleep Consultant should be certified and come with good recommendations. Many people have raved about the change a Sleep Consultant has made in their lives. Considering what a huge impact sleep has on our health, it may be a very worthwhile investment.
Regardless of how we go about achieving it, consistent, deep sleep is key to our short- and long-term health. It is well worth the effort it can take to meet that basic biological need that can be so elusive.
For more information see the World Sleep Day website: https://worldsleepday.org/
