You probably think of the word “occupation” as strictly related to what type of work someone does. However, Occupational Therapists (OTs) use the word a bit differently. In our profession, “occupation” refers to any activity that we need, want, or are expected to do to live with meaning and purpose and to ensure health and wellness.
Sleep is one of the most important occupations concerning our well-being. It’s so critical that The American Occupational Therapy Association recognizes it as one of the occupations necessary to “support healthy, active engagement in other occupations.” These include occupations that take place at home, school, work, and in the community and can include things such as bathing, housekeeping, knitting a sweater, scheduling an appointment with a specialist, wrapping presents, paying a person through your phone, or volunteering at your local animal shelter.
Poor Sleep Affects Your Whole Health
Sleep on average should consume approximately a third of a person’s daily activities, or about 8 hours of sleep a night. However, based on data from a 2020 CDC survey 14.5% of adults have trouble falling asleep and 17.8% of adults have trouble staying asleep, meaning many people are not getting adequate sleep each night.
According to the National Institute of Health (NIH), not getting enough sleep or poor quality sleep has been linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. Sleep deficiency is also linked to a higher chance of injury in adults, teens, and children. Knowing this, discussing any sleep-related concerns with your healthcare providers is vitally important.
Working with an Occupational Therapist may be beneficial. OTs are uniquely equipped to provide self-management interventions for sleep. OTs take a holistic approach, looking at characteristics of the individual, environment, and occupation. We can recommend and monitor several types of interventions and therapies and adjust them as needed to improve and/or maintain quality sleep. You will actively work with your OT to set goals and establish a plan of action.
Interventions & Therapies for Better Sleep:
• Sleep Restriction Therapy - Setting an alarm to ensure you wake up at the same time at a
consistent time every day to regulate your sleep cycle.
• Relaxation Therapy - May consist of meditation and deep breathing activities.
• Behavioral Modification Therapy - Adjusting maladaptive personal habits and/or behaviors related to sleep preparation such as avoiding or limiting daytime naps, caffeine after lunch, working or watching TV in bed, browsing on your computer or phone at bedtime.
• Environment Focused Interventions – Such as adjusting the room temperature or lighting,
avoiding blue light from computers, cellphones, digital clocks, etc., assessing your
sheets/pillows/mattress for quality and comfort, as well as utilizing sensory aids such as playing
a white noise sound machine, wearing ear plugs and/or an eye mask to block out
noise or light.
Health Providers Have Solutions
In conclusion, good sleep is an important component of a healthy and active lifestyle and can bring a sense of fulfillment and contentment in your life. Make sure to let your healthcare providers know if you’re consistently not feeling well-rested; if you’re waking up frequently during the night; or if you’re having difficulty falling or staying asleep. Finally, remember that there are several safe, non-medicine-based treatments to ensure you have a good night's rest.
Your OT is a great resource for a good night’s sleep, so don’t hesitate to reach out and ensure you’re getting all the ZZZs you need for optimum health.
Sources: • The American Journal of Occupational Therapy, 2020, Vol. 74(Supplement_2), 7412410010p1–7412410010p87
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