Osteopathic Intelligence Blog

In our fast-paced world, the pursuit of success often comes at the cost of good sleep. But what if improving your sleep quality could be the key to unlocking greater productivity and well-being? Kansas City University (KCU) distinguished alumna, Talene Churukian, DO (COM 2004), a renowned expert in sleep science, shares her invaluable insights in this comprehensive guide.

Churukian, drawing from her extensive research and clinical experience, emphasizes that while many focus on getting the recommended seven to nine hours of sleep, the quality of slumber is equally crucial. In this alumni-exclusive resource, now shared with the wider community, Churukian delves into the often-overlooked realm of sleep quality, offering expert knowledge on:

• Identifying subtle signs that your sleep quality needs improvement
• Uncovering hidden factors that may be compromising your rest
• Implementing evidence-based strategies to enhance your sleep
• Incorporating sleep-promoting foods into your diet for better rest
• Debunking common sleep myths that might be hindering your sleep quality

Whether you’re a current student, a fellow alumnus or alumna, or just striving for better health and productivity, this expert guide will help you master the art of quality sleep and discover how improved sleep can transform both your personal and professional life.

What is Sleep Quality?

Sleep quality refers to how well you sleep, rather than just how long. Good sleep quality is characterized by:

• Falling asleep within 30 minutes
• Waking up no more than once per night
• Returning to sleep within 20 minutes if awakened
• Feeling rested and energized upon waking

Red Flags: Signs Your Sleep Quality Needs Improvement

If you’re experiencing any of these symptoms, it might be time to reassess your sleep habits:

• Taking more than 30 minutes to fall asleep
• Waking up multiple times during the night
• Lying awake for more than 20 minutes after waking up
• Spending less than 85 percent of your time in bed actually sleeping
• Feeling fatigued or having difficulty concentrating during the day
• Increasing your caffeine intake to stay alert
• Experiencing skin issues like breakouts or under-eye circles
• Craving junk food or experiencing unexpected weight gain
• Feeling more stressed, emotionally exhausted or irritable than usual

Why Is Your Sleep Quality Suffering?

Several factors can contribute to poor sleep quality:

• Poor sleep hygiene: Irregular sleep schedules, excessive caffeine or alcohol consumption, and poor bedtime habits can disrupt your sleep.
• Stress and anxiety: Mental health issues can create a vicious cycle, exacerbating sleep problems and vice versa.
• Chronic health conditions: Asthma, acid reflux and chronic pain can interfere with restful sleep.
• Sleep disorders: Undiagnosed conditions like sleep apnea or periodic limb movement disorder can severely impact sleep quality.

Strategies to Improve Your Sleep Quality

Enhancing your sleep quality is achievable with these effective strategies:

• Limit screen time: Avoid electronic devices at least 30 minutes before bed to reduce blue light exposure.
• Create a sleep-inducing environment: Keep your bedroom dark, quiet and cool (aim for low to mid-60s Fahrenheit).
• Maintain a consistent schedule: Stick to regular sleep and wake times to regulate your body’s internal clock.
• Establish a relaxing routine: Engage in calming activities before bed, such as reading, taking a warm bath or meditating.
• Mind your diet: Limit caffeine and alcohol intake, especially in the hours leading up to bedtime.
• Get morning sunlight: Spend 15-30 minutes outside in the morning to help reset your circadian rhythm.

Sleep-Promoting Foods

Incorporating certain foods into your diet can also improve sleep quality:

• Yogurt: Supports gut health and boosts serotonin
• Bananas: Provide magnesium and potassium
• Fatty Fish (like salmon): High in omega-3s and vitamin D
• Kiwis: Packed with serotonin and antioxidants
• Almonds and Walnuts: Contain melatonin and tryptophan

Busting Common Sleep Myths

Be aware of these misconceptions about sleep:

• Myth: Adults only need five hours of sleep.
  • Reality: Most adults need seven to nine hours of sleep per night for optimal health and functioning. Shortchanging sleep can lead to serious health issues.
• Myth: Snoring is harmless.
  • Reality: While snoring can be common, it may indicate sleep apnea or other health concerns that disrupt sleep quality. Consulting a health care provider is advisable.
• Myth: Alcohol before sleep helps you sleep better.
  • Reality: Although alcohol may make you feel drowsy initially, it disrupts sleep cycles and can lead to poorer sleep quality.
• Myth: Sleep time doesn’t matter.
  • Reality: The timing of sleep is crucial. Irregular sleep patterns can throw off your circadian rhythm, impacting overall health and mood.
• Myth: Your brain can adjust to less sleep.
  • Reality: Chronic sleep deprivation affects cognitive function, mood and overall health. The brain cannot fully adapt to prolonged sleep loss.
• Myth: If you can’t fall asleep, stay in bed and try harder.
  • Reality: Tossing and turning can increase frustration. It’s better to get up, engage in a relaxing activity and return to bed when you feel sleepy.

Recognizing the signs of poor sleep quality is the first step toward improvement. By adopting better sleep habits and addressing potential health issues, you can enhance your overall well-being and enjoy the restorative benefits of a good night’s sleep. Sweet dreams!