Sleep Hygiene With Dr. Jacob Curtis

Greetings! Welcome To Another One Of Our Patient Education Videos

My name is Dr. Jacob Curtis, and I'm a physician at Grand Peaks Medical. I practice family medicine with an emphasis in obstetrics, and I also serve as the medical director at our organization. In this patient education video, we're excited to share some tips and tricks that can help improve your sleep.

Many of us are guilty of living by the old expression "I'll sleep when I'm dead" — unfortunately, that's a false belief. The purpose of this video is to review why sleep is so important, and some things we can do to improve our sleep hygiene. Please note: this is not a substitute for advice from your healthcare provider. If you're having emergent or concerning symptoms, follow up with your provider or go to the emergency room.

Benjamin Franklin said it best nearly 300 years ago with the phrase that's still popular today: "Early to bed, early to rise makes a man healthy, wealthy, and wise." He couldn't have known the scientific data that would one day support his claim — yet most of us as Americans still struggle to put it into practice.

The Consequences of Sleep Deprivation

There are a number of complications tied to insomnia or inadequate rest, including:

• Decreased performance in daily activities and delayed reaction time — studies show that 24 hours of sleep deprivation is comparable to being legally intoxicated
• Increased risk of colds, other viruses, and a compromised immune system
• Higher risk of mood disorders and other mental health effects, such as depression and anxiety
• Increased risk of obesity, potentially due to metabolic changes or an increased likelihood of eating more and less healthfully — which can, in turn, contribute to high blood pressure, diabetes, and heart disease

Over the last 50 years, several well-known tragedies have had sleep deprivation as a root cause — including the Chernobyl disaster, the Challenger shuttle explosion, and the Exxon Valdez oil spill — a reminder that the consequences of inadequate rest can range from minor to catastrophic, and that getting adequate rest matters for all of us.

Why Is It So Important?

During the six to eight hours we spend sleeping, our brains undergo significant restructuring and repair — much like shutting a computer off at night to let it update. Sleep helps us heal and regenerate from the wear and tear of our daily activities. Here are some things we can do to help improve our sleep:

Sleep Hygiene Tips for Adults

• Create a relaxing bedroom environment — often cooler than what we're accustomed to, since a warmer body temperature can make it harder to get adequate rest
• Limit electronics. One of the worst things we can do for our circadian rhythm is use phones, TVs, or computers in bed. Try turning off electronics an hour before bed to help your body wind down
• Keep a regular sleep and wake cycle — just as important for adults as it is for children
• Watch your caffeine consumption. Caffeine's stimulant effects can stay in your body for six to eight hours, and as a diuretic, it can also cause more frequent nighttime bathroom trips
• Use your bed only for sleep — not homework, studying, or other stimulating activities. Our brains can get confused if we try to stay alert in the same setting where we also want to fall asleep
• Keep pets and young children off your bed. It's tempting to let your bed become the "family bed," but this can disrupt sleep for everyone involved
• Wear designated sleep clothing rather than clothes meant for another activity (like tomorrow's workout) — having your body associate certain clothing with bedtime can help you fall asleep through classical conditioning
• Build a bedtime ritual — a hot bath, reading a book, warm milk or chamomile tea, journaling to clear a busy mind, or prayer, reflection, and meditation can all help you wind down

As Dr. Curtis likes to joke: "I don't want to sleep like a baby, I just want to sleep like my husband."

Sleep Tips for Children

The tips for children are similar — bedtime rituals and enough time to sleep for their age are essential. Consistent sleep and wake times, along with systematic ignoring, can help as well. Many young first-time parents feel guilty about letting their baby cry for a bit before sleep, worrying it will cause repressed negative emotions later on — but if your child is fed and changed, it's okay to let them cry for a period of time. If it goes on for a long while, offer a brief hug and return to systematic ignoring. It can be a difficult process, but it really can help train both your child and you.

• Use positive reinforcement for good sleep behaviors — a sticker chart can help encourage a toddler learning to sleep in their own "big kid" bed
• Encourage sleeping in their own beds
• White noise can help drown out disruptive sounds
• Night lights can be helpful for kids, though generally less so for adults

When to See Your Healthcare Provider

If you're still having a difficult time falling asleep within 30 minutes, or staying asleep throughout the night, after incorporating these sleep hygiene measures, it's time to visit your healthcare provider. This is also true if:

• Chronic pain is preventing you from falling asleep
• You're having a difficult time turning off your mind, which may point to less well-controlled symptoms of anxiety or depression
• You're experiencing excessive nighttime urination, which could point to a metabolic, endocrine, or other underlying medical issue that can be corrected

Just a reminder to follow up with your healthcare provider if any of these apply to you. Thank you for joining us for this brief educational video — we hope you're able to incorporate these principles to improve your sleep and your health.