Sleep is essential for rest, recovery, cognitive clarity, alertness, hormonal regulation, and many other necessary functions for maintaining wellness. Furthermore, good quality sleep, along with nutrition, is required for maximal growth.

Goal: Optimize the functioning of the mind, body, and Spirit by providing quality rest and recovery.

Focus on Awake time, not Bedtime. Focus on getting up at the same time every morning.  This allows for optimal emphasis on adequate rest as the body may need more rest in times of mental or physical strain. This also eliminates the excuse for staying up past the time the body signals time to sleep.

External environment

1. Create a cool, calm, dark, and quiet environment (Blackout curtains, masks, fans)
2. Place the phone in sleep mode
3. Maintain water and tissue by the bedside
4. Eliminate blue light (TV, computer screen, tablets) 1-2 hours before bedtime

Prepare yourself for rest:

1. Take a warm shower, brush your teeth, and put on comfortable sleep attire
2. Implement calming techniques such as stretching, deep breathing, or muscle relaxation techniques
3. Avoid nicotine, caffeine, or any stimulants at least three hours before going to bed
4. Minimize alcohol and cannabis use.
5. Read or an audiobook as opposed to watching TV
6. Have the last meal of the day 2 to 3 hours before bedtime
7. Take any medications or supplements within 30 minutes of bedtime
8. Pray for rest and comfort

 

Power Naps: 15-30 minutes, Stage 2, benefits of rest without interfering with the ability to sleep at night. Provides improved energy and alertness. Not a substitute for adequate sleep.

Sleep disturbance, whether initiation or maintenance, is common in many medical and psychiatric conditions. If sleep issues persist, contact your primary care physician to obtain physical exam and appropriate consultation.

 

For additional information regarding sleep and power naps, see the following:

Sleep Hygiene and Sleep Quality in Medical Students

• Authors: Brown et al., Journal of American College Health (2002)

Association of sleep hygiene with mental health in university students

• Authors: Becker et al., Behavior Therapy (2018)

Behavioral sleep interventions and sleep hygiene: A meta-analysis

• Authors: Irish et al., Sleep Medicine Reviews (2015)

The effects of napping on cognitive functioning

• Authors: Milner & Cote (2009), Progress in Brain Research