Ah sleep, restful, peaceful sleep - yet it does not come. If you are like me, and many others, falling asleep and staying asleep is often challenging.
It is estimated that 75% of Americans experience some type of sleep disruption on a regular basis, Worldwide, it is estimated that 62% of adults have problems sleeping . When looking at college students approximately 60% frequently do not experience restful sleep. Without restful sleep we are more likely to experience mental health issues , difficulty focusing, and decreased academic performance (Scott et al., 2021).
“ There is renewal in rest ” (Lailah Gifty Akita) and according to the Dalai Lama, “ Sleep is the best meditation. ”
There are strategies we can employ to help us arise feeling renewed and refreshed. The Mayo Clinic suggests
- sticking to a daily sleep routine;
- avoiding going to bed hungry or overstuffed;
- creating a restful environment that is quiet, cool, and dark;
- committing to regular physical activity each day; and
- controlling worries (e.g. journaling, limit worry time).
Other suggestions include, limiting caffeine intake, reading, journaling, coloring, and turning off electronics an hour before bedtime.
I find that focused breathing, meditation, or yoga and perhaps a calming tea in the evening helps me fall asleep and stay asleep. Sometimes I take a hot bath scented with lavender oil. I also like to crack the window and listen to soothing music as I drift off to sleep. I set a timer so the music ends within 20-30 minutes. I try to walk each day so I can enjoy the outdoors, whether it is sunny or cloudy.
As Shakespeare writes, We are such stuff as dreams are made of …”. I wish each of you a restful sleep.
And on a related note, join us on December 5 for Patton Pajama day. Wear your PJ’s and enjoy some hot cocoa to celebrate, honor, and model our need for sleep.
If you would like to read more:
- 53 Sleep Statistics: What Percentage of the Population Is Sleep Deprived?
- Sleep Disorders
- Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials
If you continue having difficulty sleeping, speak with your medical doctor. We have access to counseling through OHIO's Impact Employee Assistance program. WellWorks also provides opportunity for personal training, massage, and nutritional counseling.
Be well. Stay well.
Tamarine Foreman, PhD, LPCC-SAssociate Dean, Diversity, Equity, Inclusion, and Wellness