Sleep: A Healthy and Essential Boundary
We’re closing out this month’s theme, “Your Body Is a Temple,” with the topic of sleep hygiene. This is an important topic for many caregivers because we often feel overwhelmed by our responsibilities, and there never seems to be enough time to get things done. So, we feel that the only way to add time to our day is to cut back on our sleep. This may, indeed, give us some more time to do things, but it also can create a vicious circle: Not getting enough sleep can increase your stress, and having more stress can cause you to lose more sleep.
Our physical health can suffer when we don’t get enough sleep, and mental health conditions such as depression, anxiety, and bipolar disorder can be both a cause and a result of inadequate sleep. On the other hand, making sure we get a healthy amount of sleep – and making sleep hygiene an important part of our focus on self-care and self-love – can reduce our stress, allow us to recharge our body and mind, and ensure that we operate at peak performance during our waking hours.
Sleep hygiene consists of healthy habits that can help you fall asleep and stay asleep. Some things you can do to help you get enough quality sleep every night include:
Developing a consistent sleep schedule seven days a week.
Following a set routine for going to sleep.
Keeping your bedroom dark and quiet.
Limiting stimulants such as caffeine and alcohol.
Using your bed only for sleep.
Turning off screens that emit blue light at least 30 minutes before you go to bed.
Avoiding naps during the day.
Practicing meditation, deep breathing exercises, and progressive muscle relaxation to calm your mind and body.
If you would like help with that last point, check out this article for some of our favorite breathing techniques for a good night’s sleep.
One way to look at sleep is that it’s all about setting a healthy boundary for yourself and others. We know that establishing and maintaining boundaries is essential to good physical and mental health. Making your bedroom your sleep sanctuary, keeping others out of the room (such as children and pets), and limiting use of your cell phone and other devices while you are in the room can help you establish your sleep boundary. This will help convince others (and yourself) that your sleep is essential to your health and allows you to function at your best.
Make sure YOU get enough sleep tonight ... and every night.