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Sleep Hygiene - Your Path to Restorative and Natural Sleep

Sleep hygiene is more than just going to bed early, it is a holistic practice that supports healthy, high-quality sleep through consistent routines, mindful habits, and a sleep-friendly environment. Instead of relying on medication or quick fixes, sleep hygiene focuses on natural methods proven to improve sleep quality, such as establishing a regular sleep schedule, minimizing screen exposure before bed, managing stress, and creating a quiet, dark, and comfortable bedroom.

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Sleep Hygiene - Your Path to Restorative and Natural Sleep

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  1. Sleep Hygiene & Mental Health Shyam Gupta OCD Specialist Therapist Emotion of Life OCD Treatment Research and Training Institute, Agra, India

  2. Introduction Sleep is a naturally recurring state of mind and body, characterized by altered consciousness, relatively inhibited sensory activity, reduced muscle activity and inhibition of nearly all voluntary muscles during rapid eye movement (REM) sleep, and reduced interactions with surroundings. It is distinguished from wakefulness by a decreased ability to react to stimuli, but more reactive than a coma or disorders of consciousness, with sleep displaying different, active brain patterns.

  3. Circadian Rhythm Maintains temperature, wakefulness and other bodily rhythms over a 24 hour period. During the day, light exposure causes the master clock to send signals that generate alertness and help keep us awake and active. As night falls, the master clock initiates the production of melatonin, a hormone that promotes sleep, and then keeps transmitting signals that help us stay asleep through the night. In this way, our circadian rhythm aligns our sleep and wakefulness with day and night to create a stable cycle of restorative rest that enables increased daytime activity.

  4. What Happens When Circadian Rhythm is Off? The body’s systems won’t function optimally. Without the proper signaling from the body’s internal clock, a person can struggle to fall asleep, wake up during the night, or be unable to sleep as long as they want into the morning. Their total sleep can be reduced, and a disrupted circadian rhythm can also mean shallower, fragmented, and lower-quality sleep. Given the essential role of sleep for productivity and overall health, there are often significant consequences when a person’s circadian rhythm is off.

  5. Sleep Cycle

  6. Body cycles through 4 stages of sleep. • These stages include two phases of sleep: • Non-rapid eye movement sleep (NREM) • Rapid eye movement sleep (REM) • This cycle occurs multiple times throughout the night for different lengths of time, varying from 70 to 120 minutes each. • The stages generally repeat about four to five times during a 7- to 9-hour sleep period.

  7. Sleep Cycle STAGE 4: REM Dreaming stage (90 minutes) Eyes move quickly from side and your brain waves increase. Your heart rate and breathing also speed up. STAGE 1: NREM Light sleep (7 minutes) Brain waves, heart rate, and eye movements slow down. • 4 • 1 STAGE 2: NREM Light sleep (Longest duration) Body temperature decreases, your eye movements stop, and your heart rate and muscles continue to relax. STAGE 3: NREM Deep sleep (Restorative) Your eyes and muscles don’t move, and your brain waves slow down even further. • 3 • 2

  8. Why do we need sleep?

  9. "It's sort of embarrassing," said Dr. Michael Halassa, a neuroscientist at New York University. "It's obvious why we need to eat, for example, and reproduce … but it's not clear why we need to sleep at all."

  10. Sleep is definitely important! Rats totally deprived of sleep die within two or three weeks, according to research by the pioneering University of Chicago sleep scientist Allan Rechtschaffen. No one has done similar experiments on humans, for obvious reasons, but a 2014 study published in The Journal of Neuroscience found that a mere 24 hours of sleep deprivation caused healthy people to have hallucinations and other schizophrenia-like symptoms.

  11. Theories behind why we sleep • Energy conservation • Cellular Restoration • Brain function (Memory functioning, toxic materials are cleared out, other cognitive functioning) • Emotional well being • Weight management • Proper insulin function • Immunity • Heart health

  12. Sleep and Mental Health

  13. Sleep aids in mental and emotional resilience • Lack of sleep - • Negative thinking pattern • Emotional vulnerability • Cognitive disturbance Sleep disruption — which affects levels of neurotransmitters and stress hormones, among other things — creates havoc in the brain, impairing thinking and emotional regulation.

  14. Bi-directional Relationship • Sleeping problems may be both a cause and consequence of mental health problems. • During sleep, the brain works to evaluate and remember thoughts and memories. A lack of sleep is especially harmful to the consolidation of positive emotional content. This can influence mood and emotional reactivity and is tied to mental health disorders and their severity, including the risk of suicidal ideas or behaviors • Sleep disorders/issues have a great overlap with other mental health disorders such as Depression, Anxiety, ADHD, Autism, Bipolar Disorder, Schizophrenia. • Therefore, researchers have long suspected that both sleep and mental health problems may have common biological roots.

  15. Causes of poor sleep • Anxiety • Stress • Substance abuse • Caffeine • Poor sleep schedule • Medication side-effects • Chronic illnesses

  16. How much sleep do you need? The recommended amount of sleep depends on your age. It also varies from person to person, but the CDC suggests the following durations based on age: birth to 3 months: 14 to 17 hours 4 to 12 months: 12 to 16 hours per 24 hours, including naps 1 to 2 years: 11 to 14 hours per 24 hours, including naps 3 to 5 years: 10 to 13 hours per 24 hours, including naps 6 to 12 years: 9 to 12 hours 13 to 18 years: 8 to 10 hours 18 to 60 years: 7 or more hours 61 to 64 years: 7 to 9 hours 65 years and older: 7 to 8 hours

  17. Sleep Hygiene Practices

  18. 1. Environment • Lighting: Make sure the room is dark (light disrupts melatonin production that aids in sleepiness) • Technology: Turn off all electronic devices an hour before bedtime. (“Blue light disrupts melatonin production, phones can be distracting) • Temperature: Maintain a pleasant temperature in your room.

  19. 2. Lifestyle • Maintain a regular sleep routine (ie going to bed and waking up at same time everyday) • Avoid consuming caffeine at least for 6 hours before bedtime • Healthy alcohol consumption • Diet and exercise

  20. 3. Bedroom Habits • Avoid using your bed for any activity other than sleeping. • If you are struggling to fall asleep or remain asleep, get up and go to a different corner of your room or a different room and come back only when you are feeling sleepy. • Clear your bed from any mess. • Create a relaxing environment before bedtime - Dim lights, relaxing music, soothing fragrance, etc.

  21. Struggling to fall asleep?

  22. Relaxing Techniques • Progressive muscle relaxation • Breathing exercises • 4-7-8 breathing technique • Body Scan • Abdominal Breathing

  23. Other Strategies • Sleep Diary: • Maintain a sleep diary for a week. • Notice when you had a good sleep and when you didn’t. • Make links between what you have done that day which might be impacting your sleep. • Goal: Do more of what helps and less of what doesn’t.

  24. Sleep Diary

  25. Worry time: • Schedule a “worry time” in your day for 30-60 minutes where all you have to do is worry. • Whenever any worrying thought comes up during the day or night time, you can simply say you will get to it in your designated worry time and as of now, focus on the present. • If you find yourself worrying during bedtime, write your worries down and allow yourself to get back to them the next day in your worry time.

  26. Remaining passively awake: • Also called paradoxical intention. • This involves avoiding any effort to fall asleep. • Paradoxically, worrying that you can't sleep can actually keep you awake. • Letting go of this worry can help you relax and make it easier to fall asleep.

  27. Speak your thoughts out loud: • Releases thoughts • Sorts out/organizes thoughts • Will slow down your thinking • Calming effect

  28. Biofeedback: • This method allows you to observe biological signs such as heart rate and muscle tension and shows you how to adjust them. • A sleep specialist may have you take a biofeedback device home to record your daily patterns. • This information can help identify patterns that affect sleep.

  29. Thank You If you or your loved one is struggling with OCD and seeking recover, please reach out to us by Call : 9368503416 WhatsApp: 9368503416 Visit our website at www.emotionoflifeindia.com E-mail at info@emotionoflife.in

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