Self-care has moved into the mainstream, and for good reason! Engaging in a self-care routine has been clinically proven to reduce anxiety, depression and stress, improve concentration and energy, minimize frustration and anger, increase happiness, and more.
Something worth mentioning is that not everything you may have been led to believe is self-care really is. Self-care does not include strategies that have a downside. Viewing manicures, eating a bag of chips, drinking a sweetened coffee every day, or a shopping spree as self-care doesn’t quite hit the mark; they are rather self-indulgences or “surface-upgrading measures.” Not everything that can provide a temporary boost in mood or self-esteem comes free of downsides or potential risk– just because something brings you temporary pleasure or happiness doesn’t mean it is an act of self-care.
Genuine self-care inherently nurtures the soul and has long-lasting effects. Self-care interventions help build resilience, maintain well-being, prevent disease, and treat health. It must be based on evidence and cannot include things that could come with a downside. Research demonstrates, for example, that healthy sleep patterns support physiologic processes and prevent disease.
The chances of being sleep deprived has increased significantly over the past 30 years as digital devices have dominated our lifestyles and the lines are blurred between work and home. National data shows that poor sleep health is a common problem with 25% of US adults reporting insufficient sleep at least 15 out of every 30 days. The National Institutes of Health predicts that America’s “sleep debt” is on the rise and that by the middle of the 21st century more than 100 million Americans will have difficulty falling asleep.
Sleep is a matter of mental and physical health; our sleep patterns should be a priority, and deserve thoughtful and intentional approach. How we feel and function when we are well-rested can have personal and professional effects, and we have all felt the negative effects in these same areas when we are not well-rested. Lack of sleep is associated with chronic diseases, mental illnesses, poor quality of life and well-being, and decreased work productivity.
This article published in the Holistic Nursing Practice journal suggests changing your evening routine and using daily affirmations to establish healthy sleep patterns and stay on track (for those with mild to moderate sleep insufficiency). For the millions of people who suffer from chronic sleep problems (about 70 million Americans), further intervention may be necessary to combat sleep disorders such as insomnia.
Self-affirmation is known to decrease defensiveness to a persuasive health message, and was therefore predicted to enhance adherence rates to insomnia treatment in a dissertation given at the University of Alabama. The findings from this dissertation did show that self-affirmation increased cognitive intentions to adhere to the insomnia treatment compared to the control condition.
We as human beings are naturally defensive toward health messages that could greatly improve our lives. We have the knowledge and tools we need to increase positive health behaviors and decrease negative health behaviors for many conditions; however, those at highest risk are often most defensive and least open to such messages.
Be honest with yourself about your sleep patterns, be intentional with your approach to sleep health. Start practicing affirmations that help you prioritize rest– and if you suffer from chronic sleep problems, affirm your core beliefs to increase adherence to whatever treatment plan is necessary for you.
Check out the Selfpause app if you’re interested in affirmations specifically for sleep, to help you unwind, relax, and prepare for bed – or use the app to write and record your own affirmations and meditations!
