Medically reviewed by
Dacelin St Martin, MD
Triple board-certified in Sleep Medicine,
Internal Medicine, and Pediatrics.
Why Sleep is Paramount | Tips for Better Sleep in the New Year |
CBT-I: The Best Treatment for Insomnia
Overview
It’s that time of year again when many of us make a list of New Year’s resolutions.
As expected, resolving to save money, getting in better shape, and other routines focused on improving our health are high on the list. Still, something that’s usually missed (and really shouldn’t be) is a promise to ourselves to get better sleep.
Fortunately, there are many proven ways to do this, and the best part is that pit fits very well with other health-related resolutions.
And the reason for that is simple: most health markers are connected to sleep, affecting every aspect of human health.
Why Sleep is Paramount
Although research into specifics of sleep is ongoing, the one thing that science is quite clear on is that quality sleep is essential for good overall health. However, even though we know this, around 30 percent of American adults get significantly less sleep than the recommended seven to nine hours per night average.[1]
Sleep deprivation can lead to many unwanted health effects besides the more obvious ones, such as daytime sleepiness and diminished alertness. Cognitive impacts such as increased anxiety and depression can occur with prolonged sleep deprivation. Many undesired results of lack of sleep cannot be overlooked, such as an increased risk of diabetes, heart disease, stroke, obesity, decreased immunity, and decreased libido.
If sleep isn’t working well, your other New Year’s resolutions could suffer. With the awareness of how profoundly sleep is connected to health, it’s possible to put sufficient, quality sleep near the top of the resolution list with some simple methods.
Tips for Better Sleep in the New Year
1) Keep a Consistent Sleep-Wake Schedule:
Consistency in this area makes it easier for your body to regulate sleeping and waking. As a side note, even though this can be challenging, this sleep schedule does include weekends and holidays.
2) Make Sleep a Priority
Although our society may not be used to putting sleep above some other areas of our lives, our health should always come first, so make sure you get to sleep on time. When you start to understand the negative impacts of sleep deprivation, you realize how important it is to prioritize sleep.
3) Exercise
Exercise may already be on your New Year’s resolution list, but it takes on additional importance in the context of sleep. Exercise is proven to influence sleep positively. Even low-impact activities like walking and leisure biking can make a difference in sleep quality, but try not to do it too close to bedtime.
4) Avoid Caffeine and Alcohol
Caffeine and alcohol should be avoided at least 4 hours before bedtime as caffeine can cause alertness while alcohol can interfere with the restorative REM phase of sleep.[2]
5) Electronics
Blue light-emitting electronics and gadgets, such as tablets and smartphones, should be avoided before bed as they can negatively impact the production of the sleep hormone melatonin.
6) Mental Stimulation
Loud music or an action-packed movie may be best for earlier parts of the day, as too much stimulation can make it hard to turn off your mind before bed.
CBT-I: The Best Treatment for Insomnia
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold standard for treatment for insomnia. This therapeutic approach addresses behavioral and psychological factors that lead to sleep disruption. Studies have shown that this is the best long-term treatment to end the cycle of sleeplessness as it is a lifelong, drug-free solution.
What’s the Takeaway?
No matter how we look at it, the importance of sleep cannot be overstated. Equipped with the knowledge of what sleep deprivation can do to our mental and physical health, there are ways we can tackle this problem that affects so many of us. With a bit of diligence and patience, we can enjoy excellent, restful, and refreshing sleep and reap the many health benefits of doing so. Now isn’t that a New Year’s resolution worth keeping?
References:
- Maski, K. (2021). Insufficient sleep: Evaluation and management. Up To Date. Published. https://www.uptodate.com/contents/insufficient-sleep-evaluation-and-management
- Ebrahim, I.O., Shapiro, C.M., Williams, A.J. and Fenwick, P.B. (2013), Alcohol and Sleep I: Effects on Normal Sleep. Alcohol Clin Exp Res, 37: 539`-549. doi:10.1111/acer.12006 https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006
