Sleep and the Five Senses
By Jason St. Clair
We all do it, but do we do it well, and do we do it enough? Sleep is an essential part of the human condition. Our circadian rhythm (24-hour cycle) is a natural process that regulates our sleep-wake patterns (with the influence of Melatonin and Cortisol) and supports other bodily functions. While sleep carries many health benefits, it is often associated with your body's ability to heal and recover. It’s gratifying to know that (for most) our body naturally supports sleep and its associated benefits. However, are we maximizing this natural process to reap said benefits?
Let’s start with, what is enough sleep? Well, according to the CDC, the average adult should get seven hours of sleep a day. Unfortunately, only 65% of adults regularly achieve this goal. Our first step to addressing whether we are getting enough sleep is to ensure that when you are lying down to sleep, you have a minimum of seven hours before you need to wake. Simply giving yourself enough time to sleep may support the body's natural process, and you may even begin to see immediate improvements in your health. However, the length of time you sleep is interdependent on one other factor: the quality of your sleep.
Your sleep cycle consists of four stages. “Good” sleep is your body progressing through those stages without interruption, which is estimated to be roughly 90-110 minute cycles. With many tricks and tips available to help with your sleep, you are bound to find some more successful than others. Using the five senses, we will explore the practice of performing a body scan. Next time you are preparing for sleep, visit each of your senses using the guided thoughts below:
Sight
Ask yourself…
As you lie down, what do you see? Are there any small lights that draw your attention? Maybe small flashing lights from electronics, light shining through the window, or light creeping from beneath the door. Do you still see “light” or images when you close your eyes?
Recommendations:
Blue light being emitted through phone screens or other digital devices can increase alertness and cortisol levels, which may prevent you from falling asleep. Try to avoid screens at least an hour before trying to sleep. If you wake up in the middle of the night, avoiding looking at screens is recommended. Instead, try turning on a small light to read a book, where you are not looking directly at the source of light. If you experience other distracting lights, try to think of ways to turn them off or cover them up, such as using a piece of clothing or positioning yourself and/or the object in a different direction.
Smell
Ask yourself…
As you lie down, what do you smell? Do you sense an unpleasant aroma or “BO” (body odor)?
Recommendations:
Smells may derive from multiple sources in the room, but you may quickly be able to detect their origin. It may mean that the bedding needs to be cleaned. Perhaps you or whoever else may be in the space with you may want to rinse off quickly. It could be the smell of animals or their habitats in the room. Scent dispensers may help eliminate the foul odor. Lavender is known to help reduce anxiety and improve sleep quality, while chamomile and lavender can help you feel sleepy.
Hearing
Ask yourself…
As you lie down, what do you hear? Are there soft or loud noises that catch your attention? Are there any periodic sounds that wake you up at night?
Recommendations:
Sudden changes in sound frequency can disturb sleep. Think of ways that can mitigate these irritations. White or pink noise can help you fall asleep and may also be used to block out other noises, such as the fan spinning or the vent turning on.
Taste
Ask yourself…
As you lie down, what do you taste? Do you taste the last thing you ate or drank?
Recommendations:
Bad taste may serve as a reminder to brush your teeth. Drinking water to quench your thirst and soothe your mouth/throat may also invoke a relaxing sensation. Food and drink can significantly impact sleep patterns. Therefore, try to avoid eating food and drinking beverages besides water within two hours before trying to sleep. Eating foods high in fiber can help you sleep longer and more deeply.
Touch
Ask yourself…
As you lie down, what do you feel? Do you feel comfortable? Do you feel too hot or too cold? Do you feel trapped? Have you tried sleeping nude?
Recommendations:
It’s important to ensure that your bedding and pillow(s) provide a comfortable space to sleep. Temperature fluctuations can disturb sleep, so finding the right balance is vital. You may desire to have a fan on, but does the breeze hitting you keep you awake? Applying acupressure or a weighted blanket can help you fall asleep, but be aware that it may make you feel hot or trapped. Clothing may increase your body temperature and create a sense of entrapment from how the clothes wrap your body. While sleeping nude may feel uncomfortable, it may provide a sense of freedom that may contribute to an undisturbed sleep. When we understand the importance of sleep and how long we should sleep, much of our attention can be directed towards improving the quality of our sleep. When doing a body scan using the five senses, you may discover areas inhibiting your ability to fall and/or stay asleep. Next time you prepare for sleep, practice using your senses to better understand what you like and don’t like about your sleep space. Hopefully, these will be quick fixes for you to improve your sleep quality, thus allowing you to maximize the time you are asleep, contributing to a healthier you.