Life asks a lot from you. Between striving for a rewarding career, spending time with loved ones and all the responsibilities that come with being alive; how can you prioritize your health and well-being? Science suggests that a healthy wellness routine begins where your day starts and ends: in bed.
Prioritizing a healthy, regular sleep schedule boosts not only your health and mood but also your quality of life. The Centers for Disease Control and Prevention says adults should get at least seven hours of sleep every night, but a third of American adults fall short of this guideline. This could be because of the difficulties of balancing life’s demands, like work, family obligations and social responsibilities.
Mental health conditions like depression, anxiety and ADHD can also impact your quality of sleep. The Sleep Foundation says that stress and difficulty focusing can create a feedback loop that keeps the cycle of poor sleep running. But through managing your mental health with therapy, medication, setting routines or whatever works for you; you can take control of your sleep.
Possibilities, one of eight employee resource groups at Blue Cross and Blue Shield of Nebraska (BCBSNE), provides belonging to employees of all abilities. A big focus for Possibilities is prioritizing mental health and well-being for its members. One of Possibilities’ leaders, Christen Schuler, knows all too well that good sleep is essential for a sound mind.
“I have both ADHD and OCD, which is one of the reasons I joined Possibilities,” Schuler said. “Sleep can make or break the symptoms of each of these mental health diagnoses. When I take my mediations for ADHD and OCD, I tend to have more energy and get better sleep.”
Schuler says that when restful nights of sleep are missing, her routine for managing her diagnoses becomes more difficult.
“I struggle with my emotions when I don’t get enough sleep,” Schuler said. “When I haven’t slept, it feels like my body is filling with tears. I become more irritable, forgetful, struggle to concentrate and I tend to eat more junk food when I’m tired.”
As a parent, Schuler has put her children’s sleep health first, which in turn gives her restful nights.
“One of the ways I prioritize sleep is by sticking to a bedtime for my children,” Schuler said. “They’re all ready for bed by 7:30 p.m. The early bedtime gives me time to finish up any tasks that need to be completed and wind down without interruptions.”
The routines and worries you have when you’re awake can impact your sleep quality and your health—positively or negatively.
BCBSNE Registered Nurse Care Manager Kelly Zelenda says healthy sleep starts with the routines that we have when we’re awake.
“We don’t necessarily think about the actions of our day,” Zelenda said. “Screen time, the temperature of your room, when you stop having caffeine or when you eat your last meal, can all play into a healthy sleep cycle.”
Zelenda continued to say that when we make an effort to improve our sleep, we’re protecting our overall health and well-being.
“When you set a sleep schedule, you reduce your overall risk for illnesses like heart disease,” Zelenda said. “Sleep balances your appetite, so it can help with obesity over time, too. Balancing your sleep also regulates your blood pressure, immune system and stress hormones.”
While sleep is crucial for preventing illness, understanding the roles of REM and deep sleep can further enhance your overall well-being.
“Many people think REM sleep, the sleep where people dream, is the most restful,” Zelenda said. “But the stage right before REM, known as deep sleep, is the most effective. When people get seven hours of sleep and they’re still tired, they need to ask themselves was it quality sleep or was it very restless?”
In addition to mental health concerns, undiagnosed physical conditions can make quality sleep a struggle. If you consistently grapple with getting the sleep you need, talk to your health care provider to find solutions.
For BCBSNE members, Wellframe is a free resource to connect you with our nurse care management team and get answers for health-related questions. BCBSNE members can utilize Wellframe to chat with a nurse about your sleep concerns and get specified help with improving your sleep.
The quality and quantity of sleep you get each night is going to significantly impact how your next day unfolds. Days make up our lives; be sure to begin each day with the proper amount of sleep, so you can conquer your goals.
For more articles like this, visit Health and Wellness.
