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Sleep Hygiene Tip 10: Don't Stress about Sleep

Merry Christmas Eve & Happy Holidays to all!


We would also like to welcome you to another Wisdom Wednesday, where we share evidenced tips, insights, and more. This is the final week of our sleep hygiene series. We hope you have enjoyed, implemented, and benefited from each of these tips.


The final tip is one of the most important: Don’t Stress About Sleep ⏾. Worrying about sleep can actually make it harder to rest. One rough night doesn’t mean you’re failing—and your body is often getting more sleep than it feels like. Instead of aiming for perfect sleep, focus on supportive habits and consistency. When stress is low, sleep comes more naturally.


Why Stressing About Sleep Backfires

Sleep and stress are connected through cortisol. Cortisol is a hormone that is released during the stress response, but also what fuels our “wake drive.” This means when you worry about sleep, cortisol rises, making you feel more awake and alert. The paradox: Trying too hard to sleep often keeps you awake.


A Bad Night Does Not Equal Bad Sleep Heath

Everyone has off nights. One poor night of sleep is normal. Your body is more resilient than you think, and you often get more sleep than it feels like. Missing sleep occasionally won’t undo all your progress.


Sleep Tracking

Sleep apps can help — or hurt. Some people find them reassuring, but others become more anxious watching the numbers. If tracking makes you stressed, it’s okay to stop. Try the tips listed next instead...


Alternatives to Sleep Tracking

Focus on “supportive habits” instead of “perfect sleep.” Follow your routine - consistency is better than control. Use the tools from this series. Trust your body to rest when it’s ready.


References

  • Clarke, G., & Harvey, A. G. (2012). The complex role of sleep in adolescent depression. Child And Adolescent Psychiatric Clinics Of North America, 21(2), 385-400. doi:10.1016/j.chc.2012.01.006

  • Glozier, N., Martiniuk, A., Patton, G., Ivers, R., Li, Q., Hickie, I., . . . Stevenson, M. (2010). Short sleep duration in prevalent and persistent psychological distress in young adults: The DRIVE study. Sleep, 33(9), 1139-1145.

  • Harvard T.H. Chan School of Public Health. Sleep deprivation and obesity. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/sleep/

  • Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23-36. doi: 10.1016/j.smrv.2014.10.001


Originally posted on LinkedIn

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