Happy summer everyone! First, I would like to thank Trent for doing some citation checks last month when I questioned who coined the quote I used as a leading statement in my last blog post. We may make you an honorary member of the Grizzly Truth Internet Sleuthing Department. ;)
I hope you are enjoying the added daylight hours and getting the most out of this time of year, whether that’s fishing, camping, hiking, or any important seasonal rituals you may have. See what I did there?
One drawback to the extra daytime hours is that it may interfere with our sleeping patterns. Sleep is something many of us have occasional difficultly with and research indicates this can impact our overall wellness. Studies have identified that difficulty with sleep is a common issue for people with mental health concerns, but recently it has been questioned whether the difficulty with sleep was one of the contributing factors for an illness or if the sleep problems emerged as part of the illness. Regardless, there is consensus that practicing sleep hygiene is beneficial to our health.
Now, this is something I have set some personal goals around because when you start to look into the tips and practices that are encouraged for healthy sleep habits, I recognize that I have some improvement to do. Areas that pose challenges for me are: having a soothing pre-sleep routine, avoiding night-time clock watching, and being conscientious of nighttime eating and snacking. I can think of a number of nights where I thought I would try to catch up on Game of Thrones right before bed and then found myself lying awake and cursing George R.R Martin and his fondness for killing off beloved characters. Having my phone and iPad close by while I am sleeping also creates issues as I hear my e-mail notification noise and inevitably make the mistake of “quickly checking my e-mail” before calling it a night.
In my research into this, I found a great article offering 12 tips for improving quality of sleep, from the Division of Sleep Medicine at Harvard Medical School. Furthermore, there are some really great resources you can access for free on YouTube around progressive relaxation and guided imagery that help you relax and can become part of a pre-sleep routine (see some resources below). Other tips, like avoiding stimulants such as nicotine in cigarettes or coffee before bed, can cause more of a challenge for those of us with habits, but might give you some food for thought if you are thinking about making other lifestyle changes.
Do you have a pre-sleep routine, or do you have any practices around sleep hygiene that you’ve found particularly helpful? Please share in the comments below, and I hope that by next month we’ll all be feeling well rested and relaxed so we can enjoy our brief but beautiful northern summer!
- Getting a Good Night’s Sleep from heretohelp.ca
- Progressive Muscle Relaxation video from the Psychology Department at Utah State University
- Information on sleep and mental wellness from Harvard Health Publications
About Nick Rempel
Nick Rempel is the clinical educator for Mental Health and Addictions, northwest B.C. He posts a monthly blog, "The Grizzly Truth," which aims to shed light on men's mental wellness. Nick has lived in northern B.C. his entire life and received his education from the University of Northern BC with a degree in nursing. He enjoys playing music, going to the gym, and watching movies in his spare time.