Why Getting a Good Night’s Sleep Matters and How to Achieve It

Most of us spend about a third of our lives sleeping—or trying to. Sleep is not only essential for survival but also crucial for recharging, repairing, and regulating the body and brain. For Sleep Awareness Week (March 8-14), created to emphasize the connection between sleep and wellbeing, let’s examine why we should prioritize sleep and how to improve our sleeping habits.

When you think about sleep, the first thing that comes to mind may be hitting a certain number of hours. The American Academy of Sleep Medicine and the Sleep Research Society recommend that healthy adults get at least 7 hours of sleep a night. In fact, getting less than that may be linked to a shorter life expectancy.

But while the duration of sleep is important, so is continuity of sleep.

Interrupted or restless sleep may be a risk factor for cognitive aging and neurologic disorders such as Alzheimer’s disease and stroke. Chronic sleep disruption or reduced sleep duration has also been associated with depression and anxiety as well as an increased risk of obesity, type 2 diabetes, and cardiovascular disease.

Not getting enough sleep can negatively affect:

• Attention and memory

• Emotional regulation

• Mental health

• Motor coordination

Basically, having trouble falling asleep or staying asleep can lead to irritability, poor impulse control, and heightened reactivity, as well as reduced productivity and performance. And the opposite is true: Sleeping well can help you control emotions, make decisions, and solve problems.

What is clear is that getting a good night’s sleep should not be an afterthought. Putting effort into your sleep hygiene can make a big difference in your overall health and mental wellbeing. It may even help you navigate tough conversations with clients, ensure that you’re at your best when performing surgeries, and provide you with more resilience when dealing with daily stressors in the veterinary clinic.

Simple Steps to Better Sleep

Good sleep hygiene starts before you get into bed:

• Get outside in the daytime. Getting exposure to natural daylight can help keep your circadian rhythm on track.

• Exercise regularly. Moderate-intensity physical activity can help you fall asleep faster and sleep more soundly by increasing melatonin production, regulating body temperature, reducing stress, and improving mood. Exercising 30 minutes 3 times a week may be enough to enhance sleep quality.

• Stop drinking caffeine after lunch. To help protect your sleep, you’ll want to avoid caffeinated beverages at least 6 to 8 hours before bedtime.

• Avoid alcohol in the evening. Stopping drinking at least 3 hours before going to bed can help prevent alcohol from interfering with your sleep.

• Eat dinner earlier. Finish your last meal of the day at least 2 to 3 hours before you go to sleep.

• Minimize use of electronic devices in the evening. These devices emit blue light, which can disrupt sleep by suppressing the body’s release of melatonin. If you must use them, turn on the nighttime mode, which reduces blue light emissions. Dim the display as well if that mode doesn’t automatically adjust brightness.

• Block unnecessary light. Exposure to any artificial light in the evening can also affect circadian rhythms and sleep. As your day winds down, close curtains and blinds to hide outside light, and dim inside lights if possible.

• Maintain a wind-down routine. Have a cup of non-caffeinated tea, try meditating, take a warm bath or shower, or read a book. You’ll want to stop drinking any beverages about an hour before bedtime to avoid having to get up in the night.

• Keep a regular sleep schedule. Aim to go to bed and wake up at the same time (or within a half an hour or so) every day, even on weekends or days off.

Tips for Creating a Sleep-Friendly Bedroom

If you still aren’t sleeping well, here are some additional suggestions to help get your sleep routine back on track:

• Convert your bedroom into a serene space. Painting the walls a muted, cool color like light blue or sage green or a soothing neutral can help promote relaxation.

• Consider bedding and sleepwear. Select soft, comfortable bedding with moisture-wicking sheets. A cooling mattress cover and breathable sleepwear can also help with thermoregulation while you sleep.

• Create a sanctuary. You may want to turn a corner of your bedroom or another room in your home into a relaxing place where you can enjoy your wind-down routine before climbing into bed. Add a cozy chair with a side table and warm, ambient lighting using dimmable lights, LED light bulbs, or beeswax or soy candles (just make sure you extinguish any candles before heading to bed).

• Optimize the environment. Keep your bedroom at an ideal temperature (around 65 to 68 degrees Fahrenheit), and consider getting blackout curtains.

• Adjust sound. If you sleep better in silence, you may want to consider wearing earplugs or noise-canceling earbuds or headphones. If you live somewhere that isn’t quiet at night (like in an urban area) or are sensitive to noise, you may want to try a noise machine or app instead.

• Get a supportive pillow. A pillow that matches your sleeping style can help you sleep better.

• Consult a sleep specialist. If you try these ideas for a couple months and are still having trouble getting to sleep or sleeping through the night, consider getting in touch with an expert who can help you find a solution.