A main component of the Ask In Earnest initiative is to raise awareness and provide education on strategies we can use on the farm every day to help improve and protect our mental health. I am also an advocate for moderate changes that are easy to incorporate into daily routines. One crucial component to our mental health is sleep.
Although it’s recommended to get between seven to nine hours each night, many people do not get that amount. In looking at sleep data state by state and territories, we see that anywhere from thirty to almost fifty percent report insufficient sleep.
There are several reasons why we need good sleep. Depression and insufficient sleep are closely linked; if we can get better sleep, our depression can markedly improve. We are seeing increased rates of diabetes. If we can improve our sleep, we reduce the risk of developing diabetes and diabetes can disrupt sleep. A lack of sleep also raises our risk of high blood pressure. There are other negative effects of insufficient sleep, so it makes sense for us to make the most of our time “in the nest.”
I also acknowledge that several factors are beyond our control that influence our sleep. If it’s harvest time, you are up early performing maintenance on the combine, fueling trucks, maybe moving a grain auger, etc. You put in a full day on the combine or driving truck or making meals or a combination of all of the above! Wintertime is not a guarantee for good sleep, either, especially if you are up multiple times with calving, lambing, etc. So, what can we do to make the most of our sleep time regardless of external factors beyond our control? Here are some suggestions.
How old are your pillows? The National Sleep Foundation recommends we change our pillows every one to two years to ensure they are supportive, clean and free of allergens. This is a relatively inexpensive effort to help improve our sleep. Although it’s more of a financial investment, the Sleep Foundation recommends changing our mattress every six to eight years, depending on our weight, the usage and the mattress contents.
We can also improve our sleep by keeping our bedroom quiet. It may seem like common sense, but turning off the television, computer, radio, etc. helps promote more restful sleep. Some people find it useful to use a noise cancelling machine or phone app to mimic white noise such as ocean waves or gentle rain. We also sleep better when our room is dark. Again, turn off the TV, computer and other light emitting devices.
Sleeping in a slightly humid environment helps with restful sleep too. A room humidifier can also help relieve cold and flu symptoms, dry skin, dry eyes and reduce nosebleeds. It’s recommended to have a humidity level ranging from thirty percent to fifty percent. Inexpensive room humidifiers are available almost anywhere.
Scents can also help us sleep. Using a few drops of essential oils such as lavender, rose and chamomile on our bed sheets and pillows helps us relax and sets the stage for restful sleep. You can use these alone or blended, and each person has their own preference.
Exercise is so good for us in so many ways! Being active can help us fall asleep more quickly and sleep more deeply. Though farmers are active, think about how much exercise you get on a daily basis. Aim for anywhere from twenty to sixty minutes of moderate activity most days of the week. Needing more? Maybe it’s possible to walk to the next task versus using the side by side. Or double up the benefits and ask your spouse to join you for a post dinner walk and share some special alone time together. However, avoid strenuous exercise within two hours before bed as that hamper sleep.
If you are like me, you often have things on your mind that can keep you awake. One strategy I use is to have a pen and paper by the bed and if things begin to creep into my mind, such as, “I have to remember this,” I’ll write it down. That way, it’s physically logged, and I don’t have to worry about forgetting it. Making a to-do list before bedtime helps us unplug – no need to think about the task until tomorrow.
Lastly, as much as possible, spend the last thirty to sixty minutes of the day doing something you find pleasurable. We need to allow ourselves to exhale, feel good about what we accomplished in the day and enjoy the precious gift of time. It is so very fleeting.
I look back on some childhood memories of my dad and he often commented about not being able to sleep. We didn’t know what we didn’t know, maybe that was a factor in what transpired further down the road. I’ll go into more detail as time goes on because it’s important to do so. The entire goal of the Ask In Earnest initiative is to make a positive difference and help save lives.
For more information on the Ask In Earnest initiative, go to www.askinearnest.org. Darla Tyler-McSherry, founder and visionary of Ask In Earnest, can be reached at [email protected].
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