Why am I so tired?
- In:
Clinical Practice,
Professional Development,
Caregiver Fatigue
Sleep. Even as I write this blog I’m yawning!! While many factors can affect sleep, there are several things one can do to improve the quality, duration, and consistency of sleep. I would like to introduce you to the concept of “Sleep Hygiene.” Sleep hygiene refers to healthy habits, behaviors, and environmental factors that can be adjusted to help you have a good night’s sleep, according to Better Health Channel.
Poor sleep hygiene habits can linger for years or even decades. Consistent, healthy sleep-hygiene habits give one the best chance to sleep well every night. By optimizing sleep schedules, daytime and pre-bed routines, and bedroom environments, sleep can feel more automatic and pleasant. The following are suggestions that can be adapted to fit your own circumstances and create your own sleep hygiene checklist.
1. Set your sleep schedule: Having a set schedule normalizes sleep as an essential part of your day and gets your brain and body accustomed to getting a full night’s sleep. Have a fixed wake-up time: weekday and weekend, wake up at the same time to reduce fluctuating schedules and maximize a rhythm of consistent sleep. Prioritize sleep: It might be tempting to skip sleep to work, study, socialize, or exercise, but it’s vital to treat sleep as a priority. Set a target bedtime and stick to it as best you can. Make gradual adjustments: Don’t make huge adjustments at once, rather, make small, step-by-step adjustments and settle into a new schedule. Don’t overdo it with naps: Naps can be tempting, but if needed, keep them short and confined to the early afternoon.
2. Follow a nightly routine: How you prepare for bed can determine how easily you can fall asleep. Keep the routine consistent. Following the same steps each night, like putting on pajamas and brushing your teeth, can reinforce your mind that it's bedtime. Plan 30 minutes to wind down and take advantage of whatever puts you in a state of calm, such as soft music, light stretching, reading, and/or relaxation exercises. Avoid pre-bed bright lights: Bright lights can hinder the production of melatonin, a hormone that the body creates to help facilitate sleep. Unplug from electronics: This is the biggest issue for most of us. Cell phones, tablets, and laptops cause mental stimulation that is hard to shut off and generates blue light that may decrease melatonin production. Test different methods of relaxation: Meditation, mindfulness, paced breathing, and other relaxation techniques can put you in the right mindset for bed.
3. Cultivate healthy daily habits: Incorporating positive early-day routines can support your circadian rhythm and limit sleep disruptions. Sunlight exposure can encourage quality sleep as well as being physically active. Regular exercise routines have been proven to increase and improve sleep. Also, nicotine is a known stimulant that can disrupt sleep, and, therefore, should be eliminated. Reduce alcohol consumption, while it may make is easier to fall asleep, the effects often wear off and cause sleep cycle disruptions later in the night. Cut down on caffeine in the afternoon and early evening, as the stimulatory effects can keep you wired when you want to rest. Additionally, eating a late meal, especially if heavy or spicy, can create longer digestion times and subsequently impact early sleep cycles. Lastly, use the bedroom for bedroom activities only. To build a link in your mind between sleep and being in bed, avoid work-related activities, gaming, and TV while in bed.
Perhaps just one change in your sleep habits can bring a significant increase in sleep quantity and quality. Ultimately, well-rested, healthier dermatology PAs and NPs can likely have a longer, greater impact on the lives of our patients. Sweet Dreams!
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Justin Love MPAS, PA-C resides in the blue zone of Loma Linda CA. He works for Loma Linda University Department of Dermatology. In his spare time, he enjoys any ocean-related activities and spending time with his family