Of all the wellness domains in the MY SCORECARD acronym from the MENTOR program, none can be accomplished without proper rest.

For the tenth domain in MY SCORECARD, we will highlight rest and relaxation. In doing so, we’ll also share strategies for improving sleep quality, particularly for individuals with disabilities who often experience higher levels of fatigue and require more sleep.

Quality rest is essential for maintaining energy levels, cognitive function and overall health. The MENTOR program discusses various recommendations to enhance sleep habits, emphasizing the importance of a restorative sleep environment and practices.

The Impact of Not Enough Sleep

Everyone has faced days of not enough sleep. This can impact memory, stamina and overall well-being. Sleep deprivation not only complicates mental tasks but can also lead to emotional distress and frustration.

For individuals with recently acquired disabilities, sleep deprivation can be magnified by conditions like pain, spasticity (muscle tightness) and anxiety. These can all disrupt sleep patterns, resulting in feelings of exhaustion upon waking.

The Importance of Sleep

Sleep is a fundamental component of health. Insufficient sleep has been linked to various health issues, including increased stress levels, poor interpersonal relationships and decreased cognitive function.

The Centers for Disease Control and Prevention (CDC) has even categorized sleep deprivation as a national crisis, with nearly one-third of adults in the U.S. getting less sleep than necessary [1].

Health Risks Associated with Sleep Deprivation

Research indicates that individuals who experience chronic sleep deprivation can have a higher incidence of automobile accidents and impaired cognitive abilities along with greater risk of contracting illnesses and other health issues [2] [3].

Sleep deprivation is also linked to the accumulation of toxins in the brain, which may increase the risk of neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease [4].

How Much Sleep You Need

Studies consistently show that adults require between 7-8 hours of sleep per night for optimal function. Data from a study of over 10,000 individuals revealed that those who consistently slept less than 6.4 hours exhibited significantly poorer cognitive function compared to those who met the recommended sleep duration.

Interestingly, oversleeping (more than 8 hours) can also pose risks, including cognitive decline [5]. Getting 7-8 hours of sleep is really the optimal amount.

Insomnia: A Common Challenge

Insomnia, a common sleep disorder where an individual can’t get enough sleep, affects around 60 million American adults annually. It can be even more common for individuals with disabilities due to associated conditions. Common symptoms include difficulty falling asleep, frequently waking up in the night and waking up too early.

Stress and anxiety are contributors to insomnia, and addressing these factors is crucial in improving sleep quality.

Setting Rest and Relaxation Goals

In the context of the MENTOR program, rest focuses on enhancing sleep quality while relaxation includes methods during the day or middle of the night to use wakefulness for improved relaxation.

Aim for a personalized sleep goal based on your current sleep habits, whether that involves improving quality or managing excessive sleep.

If you’re having trouble sleeping and lying awake in bed, it’s important not to worry about falling asleep or focus on stressful thoughts. Instead, focus on breathing, which can help you relax and often help you fall asleep again.

Practical Tips for Improving Sleep

1. Prioritize sleep duration
   • Aim for 7-8 hours of sleep each night.
2. Establish a sleep routine
   • People should go to bed when sleepy and wake up at the same time daily to regulate their sleep cycles.
3. Track sleep patterns
   • Using a sleep diary can help people identify trends and factors affecting their sleep quality.
4. Limit late-night activities
   • Avoid staying up late engaged in stimulating activities like screen time, which can disrupt natural sleep cues.
5. Incorporate short naps
   • Short naps (20-30 minutes) can rejuvenate energy without interfering with nighttime sleep.
6. Engage in reading
   • Reading in bed can be a calming pre-sleep activity to facilitate relaxation.
7. Optimize room temperature
   • Finding the right bedroom temperature (60-67°F) can significantly enhance sleep quality.
8. Adjust sleeping position
   • For issues like sleep apnea, sleeping on one’s side may alleviate breathing interruptions.
9. Invest in comfort
   • Ensure that mattresses and pillows provide adequate support to prevent discomfort during sleep.
10. Keep feet warm
    • Wearing socks can help maintain warmth and promote quicker sleep onset.
11. Utilize white noise
    • White-noise machines can mask disruptive sounds and enhance sleep quality.

Stress Management Techniques

Addressing stress is essential for improving both sleep quality and overall health. Here are strategies to manage stress effectively:

1. Acknowledge that everyone has stress
   • Stress is a universal experience and not a personal failing. Everyone has stress and can manage it in their own way through different coping skills.
2. Practice focused breathing
   • Use deep breathing techniques to manage stress and facilitate relaxation.
3. Try audiobooks
   • Calming audiobooks can promote mindfulness and grounding in the present moment.
4. Incorporate exercise
   • Brief physical activity can redirect focus and reduce stress levels.
5. Seek professional help if needed
   • If stress becomes overwhelming, people may benefit from counseling or therapeutic interventions.

Conclusion

Improving sleep quality and managing stress are vital components of health and well-being, especially for individuals with disabilities. By trying practical strategies and understanding the significance of rest and relaxation, people can enhance their overall quality of life, preserve energy and improve cognitive function. Healthy sleep habits and effective stress management techniques are essential for achieving these goals, ultimately leading to a more balanced and fulfilling life.

References

1. Sleep. “FastStats: Sleep in Adults,” May 15, 2024. https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html.
2. Klass, M.d., Perri. “The Science of Adolescent Sleep.” The New York Times, May 22, 2017. https://www.nytimes.com/2017/05/22/well/family/the-science-of-adolescent-sleep.html.
3. Friedman, Richard A. “Yes, Your Sleep Schedule Is Making You Sick.” The New York Times, March 10, 2017. https://www.nytimes.com/2017/03/10/opinion/sunday/can-sleep-deprivation-cure-depression.html.
4. Pope, Tara P. “How to Get a Better Night’s Sleep.” The New York Times, November 11, 2016. https://www.nytimes.com/article/how-to-sleep.html.
5. Wild CJ, Nichols ES, Battista ME, Stojanoski B, Owen AM. Dissociable effects of self-reported daily sleep duration on high-level cognitive abilities. Sleep. 2018 Dec 1;41(12):zsy182. doi: 10.1093/sleep/zsy182. PMID: 30212878; PMCID: PMC6289236.