Sleep Hygiene refers to a healthy and productive routine to promote a higher quality of sleep. Keep reading for tips and supplements that can help support the cause!
Despite the struggles with getting consistent and quality sleep in the Public Safety field, it's critical to do your due diligence with attempting the hours of "Zzzz's" that are right for you. Sleep deprivation affects the entire body both externally and internally. Examples include organ function, energy metabolism, digestion, hormone production, brain function, memory, problem solving skills, emotional state, and more.
When it comes to the average athlete a vast amount of scientific literature has linked poor sleep habits to impaired cognitive function, declining athletic performance, and extended recovery times following exercise and resistance training. Factors that prevent us from healing, maintaining, and pushing forward!
Sleep Hygiene Tips
Avoid drinking caffeinated beverages and stimulants in the afternoon.
Avoid using alcohol and other unapproved substances as sleep aids.
Avoid watching TV, reading, or using electronic devices in bed.
Keep your bedroom and sleeping space quiet.
Maintain a consistent wake and sleep routine.
Avoid naps during the daytime.
Put your alarm clock in a place where you can’t wake up to check it throughout the night.
Incorporate Cognitive Behavioral Therapies into your life routine.
Cognitive Behavioral Therapy (CBT)
CBT has been used as one of the most effective long-term treatments for people who suffer from chronic insomnia. It focuses on ways to help individuals address the thoughts and behaviors preventing them from sleeping well and incorporates techniques for reducing stress, becoming more relaxed, and managing a productive sleep schedule.
My Top 3 "Sleep Supps"
#1. Magnesium (Glycinate, Citrate) - An easy capsule that I add to my nightly vitamin routine. It can help with falling asleep, improving digestion, and supporting electrolyte balance.
#2. Epsom Salt Baths (My Personal Favorite) - A hot salt bath can provide a good night's sleep by calming sore muscles and joints, promoting healthy blood flow, and reducing mental stress.
#3. Hot Herbal Teas (When I'm in the colder months) - Easy to prepare herbal teas with natural ingredients like chamomile, valerian root, lavender, and melatonin that help promote sleepiness and relaxation at the end of a long day.
*NOTE*
Natural sleep aids can cause grogginess altering your ability to wake up throughout the night or stay awake after ingestion.
Consider following up with our Midtown Behavioral Health clinic for additional counseling and care.
141 Providence Rd, Ste 112
Charlotte, NC 28207
980-390-5990
Additional Sources:
“CDC - Sleep Hygiene Tips - Sleep and Sleep Disorders.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 15 July 2016, https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html.
“Twelve Simple Tips To Improve Your Sleep.” Twelve Simple Tips to Improve Your Sleep | Healthy Sleep, https://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips.
ASA Authors & Reviewers Sleep Physician at American Sleep Association Reviewers and WritersBoard-certified sleep M.D. physicians. “Sleep Hygiene Tips, Research & Treatments.” American Sleep Association, https://www.sleepassociation.org/about-sleep/sleep-hygiene-tips/.
“Healthy Sleep Habits.” Sleep Education, 2 Apr. 2021, https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/.
Pietrangelo, Ann. “CBT Techniques: Tools for Cognitive Behavioral Therapy.” Healthline, Healthline Media, 12 Dec. 2019, https://www.healthline.com/health/cbt-techniques.
Robinson, Lawrence. “Therapy for Sleep Disorders.” HelpGuide.org, 14 July 2021, https://www.helpguide.org/articles/sleep/therapy-for-sleep-disorders.htm#.
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