General Health Advice around a Better Nights Sleep

Sleep hygiene involves adhering to several practices that are necessary to have quality normal nighttime sleep and daytime alertness. The most important measure is to maintain a regular wake and sleep pattern 7 days a week.

woman sleeping restfully

By eating right, exercising and adhering to a regular sleep schedule, you can improve your quality of sleep.

Scientists have explored why humans need sleep, but despite decades of research, the question of why we sleep has been challenging to answer. Four theories of why we sleep are:

  • The Inactivity Theory premise is inactivity at night is an adaptation that serves a survival function by keeping organisms safe when they might otherwise be vulnerable
  • The Energy Conservation Theory suggests that the main function of sleep is to reduce the human body’s energy demand and expenditure especially when it is not an efficient time to search for food
  • The Restorative Theory premise is sleep serves to restore what is lost in the body while we are awake. Research studies on animals and humans indicate sleep deprivation can lead to a loss of immune function or even death
  • The Brain Plasticity Theory suggests that sleep is associated with changes in the structure and organization of the brain. Sleep appears to play a critical role in brain development in infants and young children as well as the ability of adults to learn and perform an array of tasks

Insomnia is difficulty falling asleep or staying asleep. Acute insomnia is usually brief and caused by life circumstances. Chronic insomnia is disrupted sleep that occurs at least 3 nights per week and lasts for at least 3 months. The causes of insomnia are:

  • Medical conditions, especially sleep apnea, and their symptoms can cause discomfort and lead to sleep problems. Other examples of conditions that contribute to insomnia are gastrointestinal issues, chronic pain and allergies
  • Depression can lead to sleep problems. Symptoms of depression including low energy, loss of motivation and feelings of sadness can be linked to insomnia
  • General anxiety symptoms can make it difficult to sleep. Sometimes the inactivity and quiet of night can give rise to stressful thoughts
  • Lifestyle choices can trigger insomnia. Some factors include taking long naps during the day and irregular work hours.

Getting a better nights sleep is a key part of a healthy life. It can benefit your mind and body in many ways. Details about the benefits are below.

Improved Memory: Sleep can strengthen memories and skills you learn while awake. In most cases you can perform tasks better after sleeping.

Curb Inflammation: Inflammation is linked to heart disease, arthritis, and diabetes. According to research, people who get less sleep have higher levels of inflammatory proteins in their system. Sleep can lessen inflammation.

Improved Reaction time: National Highway Traffic Safety Administration (NTSA) and Occupational Safety Administration (OSA) reports reveal that being tired accounted for increasing numbers of fatal single-car run-off-the-road crashes and commercial vehicle crashes due to a driver’s performance.  Sleeplessness has a negative effect on reaction time and decision-making. They also found that insufficient sleep for just one night can be as detrimental to your driving ability as having an alcoholic drink.

General health advice around a better night’s sleep is below.

  • Set a regular bedtime. Select a time when you usually feel sleepy and do not break your routine even on the weekends. You should also wake up at the same time daily
  • Eat right and exercise in moderation on a regular basis. Avoid eating big meals and drinking alcohol at night because they both may reduce sleep quality
  • Try relaxation techniques for better sleep. Deep breathing and progressive muscle relaxation can help reduce stress and promote restfulness
  • Change your bedroom into a sleep-inducing sanctuary. A dark, cool, and quiet environment can promote sound slumber. You should also make sure your mattress and pillows are comfortable

If you or someone you know is in need of a better night’s sleep, contact us for a no obligation consultation. We are the sleep specialists at Chevy Chase ENT located in the Virginia, Maryland, and Washington D.C. metro area dealing with sleep apnea and sleep-related problems.  We can help diagnose your condition, recommend whether a sleep study would be beneficial, and offer you a variety of treatment options including CPAPRadio Frequency Ablation (RFA) and more.