LoriBrabant

What is good sleep hygiene, and why should we care? Good sleep hygiene entails regular practices that set us up for restorative sleep. Restorative sleep is a crucial element of good health. We need to examine the behaviors and habits that influence good sleep hygiene, so we can change what we can control to improve our health. Impact of Good Sleep Hygiene Habits on Health Good sleep hygiene habits are practices that prepare us for a restorative night's sleep. Research indicates people who get good sleep perform better on cognitive tests, have better cardiovascular health, and live longer. According to the CDC, "Sleeping less than seven hours per day is associated with an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress.” Sleep Needs Vary by Age According to the American Academy of Sleep Medicine, adults need 7 or more hours of sleep regularly to maintain good health. Teenagers need 7-10 hours, children 6-12 years old need 9-12 hours, 3-5 years old need 10-13, 1-3 years old need 11-14, and infants 4-12 months need 12-16 hours regularly to maintain good health. Obstructive sleep apnea is more apt to interfere with sleep quality in men, whereas life events, illness, bad sleep habits, medication use, and physical or hormonal changes interfere with sleep quality in women. Steps to Improving Sleep Hygiene First off, investing in a comfortable pillow and mattress is money well spent when it comes to setting yourself up for successful restorative sleep. Another essential element of good sleep hygiene is employing a regular sleep-wake cycle, which is important in synchronizing circadian rhythms. Set a realistic bedtime to allow for seven-eight hours of sleep and stick to it. Even on non-working days, try to stay within one hour of your normal sleep schedule to help your body stay on track. Setting the Stage for Restorative Sleep Your bedroom should be dark, cool, and quiet. If you live in the city, or in any noisy environment, try using a white noise machine or a fan to block the noise. Do not use a television, computer, or cell phone 30-60 minutes before bedtime because the blue light interferes with your brain's ability to release melatonin. Do not drink a lot of liquids, alcohol, or caffeinated beverages, or eat a large meal several hours before bedtime to avoid interruptions in sleep. Strategies for Relaxation Try taking a hot shower or bath right before bed to relax. This will cause your temperature to drop when you enter your cool bedroom, which will enhance sleepiness naturally. Adopt a mindfulness routine, like meditation which includes deep breathing, all of which decreases heart rate and blood pressure and boosts restorative sleep quality. Try drinking an herbal tea before bed, like Chamomile, which can promote relaxation. Get regular exercise. People who exercise regularly tend to sleep better because exercise helps relieve stress and improves sleep quality. Just do not do it three hours before bedtime, or it may have the opposite effect. Deal with worries by processing them earlier in the day. Make a list of issues you need to deal with, including plans for workable solutions, which can relieve your mind from obsessing over them at bedtime. People who adopt good sleep hygiene habits and still suffer from excessive daytime sleepiness or snore chronically should seek help from their healthcare provider. People who work shiftwork should work with their employers to adjust schedules to allow for appropriate sleep hygiene habits. To be healthy and engaged in work and in life requires adequate restorative sleep. This is not a luxury that can be ignored or denied if we want to live a long and healthy life. References/Resources 6 rules of great sleep hygiene, according to an expert: T3, Future US, Inc. How to Get a Good Night Sleep When Stressed: The Brain & Behavior Research Foundation 3 expert tips for improving your sleep hygiene: Yahoo! news Quality sleep could add years to your life, study finds: CBS Interactive Inc. 1 in 3 adults don't get enough sleep: CDC Sleep Education-Healthy Sleep: American Academy of Sleep Medicine (AASM) Sleep Hygiene: Sleep Foundation

If you like waking up well-rested and clear-minded and hangover free, and you do not like having to worry about getting a designated driver or an uber because you had a couple of cocktails at a party, then perhaps you are part of the wellness-minded, sober curious lifestyle trend popular amongst millennials. This does not mean you never have an occasional cocktail; it means you decide when you will, and in the meantime, you want mocktail options. The sober curious lifestyle boom has caused a decrease in alcoholic drink purchases; globally, 40% of consumers want healthier options, forcing those in alcohol-related sales industries to offer creative non-alcoholic options if they want to maintain their bottom line. With the market for non-alcoholic drink options doubling in 2022, brands like Heineken, Budweiser, and Guinness have joined O'Doul's by offering non-alcoholic options. Big business industry markets expect the non-alcohol spirits and beer industry to exceed $25 billion (about $77 per person in the US) by 2024. Binging Versus Alcoholism Current research indicates that nine out of ten who drink too much alcohol are not necessarily alcoholics or alcohol-dependent. Meeting binge-level drinking for females means drinking four or more drinks at a party, or five or more for males, which over the course of a six-hour event would be easy to do. Alcoholics intensely crave alcohol and consume it excessively unless in recovery. The dependence an alcoholic has on alcohol supersedes any problems the consumption causes them in their lives. The sober curious worry not about becoming alcoholics but have an awareness of the interfering short-term effects of a hangover, skip the gym workout, forced to get up with their early-rising children when they would much prefer three or more hours of sleep. Additionally, the long-term effects that regular drinking can cause, such as liver disease, heart disease, and cancers cannot be dismissed. Moreover, many people make bad decisions when they consume excessive alcohol, including driving under the influence, and getting into verbal/physical altercations; clearly not worth it. Sober Curious Culture Author of Sober Curious: The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Other Side of Alcohol, Ruth Warrington notes: “[Being sober curious] means, literally, to choose to question, or get curious about, every impulse, invitation, and expectation to drink, versus mindlessly going along with the dominant drinking culture.” This creates an all-inclusive culture for people choosing one situation at a time, whether they will abstain or partake in alcohol consumption. Rather than worry about missing out on buzzed fun or what their friends think, the sober curious crowd demonstrates how sober fun is the healthier and wiser self-care option. Research from the University of Hong Kong indicates abstinence from alcohol actually boosted mental health, especially in females. Alcohol makes depression and anxiety worse, so this makes perfect sense. Hence, people realize that numbing their feelings does not help their mental health; if anything, it makes it worse. Other benefits of sober curious living include better sleep, better cognitive function, weight loss, and higher energy levels. Sober Curious Lifestyle Trends The trend for a sober curious lifestyle has inspired the creation of an app called Loosid, giving both the sober curious and those in recovery a place to connect. The sober curious movement has led to the creation of sober bars and restaurants across the country. In fact, the demand for non-alcoholic mocktails, beer, and wine has led to the development of better non-alcohol ingredients. But don't expect to pay a lot less for mocktails than you would a traditional alcohol-laced cocktail, but at least you won't feel sick the next day. Now that's something to celebrate. Cheers! References/Resources "Sober curious" Americans are reshaping nightlife: "I actually have more fun without alcohol": CBS News Most People Who Drink Excessively Are Not Alcohol Dependent: Centers for Disease Control and Prevention LOOSID Giving up alcohol may significantly boost mental health: Medical News Today Non-alcoholic beverage trends in the US: Nielsen Consumer LLC Welcome To The Rise Of A 'Sober Curious' Lifestyle: SCL Health What Does It Mean to Be Sober Curious?: verywell mind Sober curious? How to hit pause on drinking alcohol: Wellframe