WWAMI annual white coat ceremony 2020
By: Rhegan McGregor, University of Washington School of Medicine, Medical Student
When thinking about one’s health, we often tend to think of diet modifications and increasing exercise, but have you ever thought about how sleep impacts your health? Deficiency of adequate sleep is associated with multiple chronic diseases including type 2 diabetes, obesity, heart disease, high blood pressure, and depression. Difficulties falling or staying asleep, also called insomnia, affects approximately one third of U.S. adults according to the CDC.
Interestingly, insomnia isn’t defined by the number of hours slept or not during the night, but rather the inability to sleep soundly. So just how much sleep does one need? The answer changes with the number of birthday candles. That is as we age, the amount of sleep we require changes slightly. However, for most adults 7-9 hours of sleep per night is usually adequate. If you are struggling with insomnia, you may be encouraged to implement sleep hygiene. Sleep hygiene focuses on optimizing habits for improved sleep.
Below are some general sleep hygiene steps to take:
- Waking at a Consistent Time: Sticking to a regular sleep schedule where you wake and go to bed at the same time everyday (including weekdays and weekends) can help get your body get into a regular routine and sleep pattern.
- Only Sleep in Your Bed: It is very important to only sleep in your bed. Don’t do other tasks such as eating, reading, or watching TV while lying in bed. This will help to train your brain and body to associate sleep with your bed.
- If You Can’t Fall Asleep, Get Up and Try Again: If you are still awake after lying in bed for 30 minutes, get up & out of bed. Don’t complete other stimulating brain tasks or engage in screen time, but rather wait until you start to feel tired before returning to bed.
- Caffeine Consumption: avoid consuming caffeinated beverages after noon.
- Avoid Alcohol Around Bedtime: alcohol consumption can cause sleep disruption and inappropriate waking throughout the night.
- Getting Regular Exercise: Incorporate a regular exercise regimen of at least 30 minutes of moderate exercise into your daily routine.
- Sleep Environment: Keep your room quiet and dark. Eye masks and/or blackout curtains can help reduce light disturbances. White noise machines or ear plugs may also be helpful. Try and keep your room at a slightly cooler (yet comfortable) temperature.
- Avoid Checking the Clock: If you awake throughout the night, resist the urge to check the time on the clock as the light will disrupt your brain’s sleep pathway.
- Avoid Screen Time Near Bedtime: Looking at screens including televisions, smartphones, laptops, and tablets can make sleep more difficult due to the light.\
- Implementing Relaxation Techniques:
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- Progressive Muscle Relaxation – involves focusing on relaxing your muscles starting at your head and working down to your feet.
- Diaphragmatic or Box Breathing – focuses on deep breathing. Inhale while counting for 4 seconds, followed by exhaling for 4 seconds.
- Melatonin: Melatonin is a natural substance that is involved in the sleeping pathway. You can take 5 mg of Melatonin about 30 minutes to an hour before bedtime.
So as you continue to work on your health, don’t forget to catch your ZZZ’s.
I would also like to thank the community of Orofino for your kindness in welcoming me throughout each of my rotations here. I really appreciate the providers for their mentorship and the patients for allowing me to be involved in their care. Orofino is a beautiful community and provided an amazing opportunity to learn rural family medicine. Thank you!
Rhegan McGregor, MS3
Orofino TRUST student 2020