Introduction

Holistic wellness is a multifaceted approach that places importance and value on treating the ‘whole person’ by considering all aspects of their life. It aims to understand the connectedness between an individual’s physical, emotional, behavioural and social aspects of health. One key aspect of this approach in maintaining optimal health outcomes is sleep. Sleep is a key component supporting wellness that can have various implications on their energy levels, cognitive function, immune system functioning and mood regulation. It has been suggested that disruptions in circadian rhythms can increase the symptoms and vulnerabilities to several health difficulties and conditions. Therefore, examining how circadian rhythms and sleep hygiene affect holistic wellness can provide insights into how benefits can be maximised.^1,2 

Understanding circadian rhythms

Biological basis

Our circadian rhythm is governed by our ‘internal body clock’, which is located in the brain's suprachiasmatic nucleus (SCN) within the hypothalamus. This works by receiving information from environmental cues in our surroundings through our senses, which collates information and transmits signals back to communicate with the body's internal clock. Regulating this information helps maintain bodily functions such as hormone release, body temperature, and metabolism. Through this process, our sleep cycle is also monitored and regulated, allowing us to gain sleep involving periods of deep sleep and rapid eye movement (REM), where restoration and repair can occur. However, keeping harmony in our circadian rhythms can be difficult at times when disruptors are present in an individual’s life, which can have further profound consequences. For example, factors such as experiencing jet lag, engaging in shift work patterns, exposure to blue light at night and inconsistent sleep patterns can lead to mood disorders, metabolic issues, and fatigue.³

What is sleep hygiene?

When we sleep, our body undergoes various physiological processes to help facilitate healing, repair and restoration. In light of this, it is important to consider the ways to maintain and achieve optimal sleep hygiene. Sleep hygiene is defined as a set of good behaviours and practices that promote consistent and restful sleep. Considerable research has shown that developing good sleep hygiene and strategies can provide long-term solutions to sleep difficulties.⁴

Common barriers to good sleep hygiene

Despite knowing the benefits and ways to implement good sleep hygiene, it can be difficult to maintain sleep hygiene due to various barriers. This may include personal challenges such as working late hours, experiencing high stress levels, screen addiction and lack of awareness of the disruption and maladaptive patterns affecting your sleep cycle.⁵ 

Interconnection with holistic wellness

Developing an effective sleep routine can have several evidence-based benefits in different domains of an individual’s life. 

Physical health

Sleep has been well researched as a significant contributor to an individual’s physical health outcomes. Having good quality sleep has been shown to act as a powerful tool that can support immune function, weight management, blood pressure regulation and reduce the risk of developing chronic illnesses such as diabetes and cardiovascular disease. In comparison, getting poor sleep has been associated with changing the body’s defence against illnesses and diseases. This is because when we sleep, our immune system releases cytokines, allowing the body to fight infection effectively. Several studies have reinforced this finding, showing a heightened risk of obesity, diabetes, and cancer when experiencing ongoing sleep deprivation. This indicates that when circadian rhythms are regulated sufficiently, it can aid longevity, reduce disease risk and lead to a better quality of life.^6,7

Mental and emotional well-being

Similar to our physical health, sleep plays a vital role in our mental and emotional well-being. Having sufficient sleep promotes healthy brain functioning, growth and repair. This process allows the formation and reinforcement of new neural pathway connections and strengthens functions such as learning and memory. This provides benefits in reasoning, decision-making processes, emotional regulation and recognition. However, it has been well established that poor sleep weakens these abilities, contributing to burnout, hormonal imbalances, inflammation, cognitive decline and has been associated with the development of mental health conditions such as anxiety, depression, memory impairment, and reduced emotional resilience.⁸

Behavioural and social dimensions

Sleep is also connected with keeping our behavioural and social responses in check. When we gain sufficient sleep, it allows us to display the appropriate social and behavioural responses by picking up on social cues in our environment and in social interactions with others. However, poor sleep can take a negative toll on our behaviour, regulation, decision-making and productivity. In particular, sleep deprivation can lead to negative behavioural changes like irritability and impulsivity, leading individuals to be more emotionally reactive and impacting their social interpersonal relationships.⁹

Integrative strategies for wellness

Achieving good sleep hygiene is a key component of optimal wellness. Various interconnected elements can be incorporated that support the development of healthy sleep habits, which include the following.¹⁰

Consistent sleep schedule

Sleeping and waking up at the same time consistently helps regulate the body’s internal clock, allowing hormones such as melatonin and cortisol to maintain their natural rhythms and keep sleep on track. Ideally, adults should aim for 7 to 9 hours of sleep per night to support optimal functioning.

Avoiding disruptors

Caffeine and alcohol can significantly interfere with sleep quality as they are substances that act as stimulants. Minimising or eliminating these substances, especially close to bedtime, can help support a healthier circadian rhythm.

Creating a sleep-conductive environment

Having an effective sleep environment helps signal to the body that it’s time to sleep. Using blackout curtains, white noise machines or fans can enhance comfort and create a peaceful setting prior to sleeping. In addition, engaging in pre-sleep relaxing activities and building this into your bedtime routines, such as reading, journaling or meditation, can ease the transition into sleep. This works by lowering cortisol levels and triggering relaxation, sensory soothing responses, and calming the body’s nervous system.

Daily habits 

Making small daily habit changes has the power to influence the body’s circadian cycle. Gaining exposure to natural morning sunlight helps reset the circadian body clock and can further enhance alertness during the day. In contrast, minimising screen time and reducing the exposure to blue light helps prevent melatonin suppression, which can delay sleep onset. 

Therapeutic sleep interventions

Research has highlighted different evidence-based interventions that can address sleep disturbances and promote better sleep. Cognitive Behavioural Therapy for Insomnia (CBT-I) is considered the gold standard for chronic sleep issues, helping individuals identify and change unhelpful thoughts and behaviours around sleep. Other therapeutic models, such as utilising sleep diaries, practising mindfulness, and using guided relaxation exercises, can reduce anxiety and provide a more calming transition to sleep. These strategies emphasise habit formation, emotional regulation, and the resolution of stressors or worries that may come up for the individual in interfering with their sleep.

Cultural and individual considerations

Cultural norms and sleep

When considering implementing the above changes, it is important to consider the individual and cultural differences in sleeping practices. Such factors can shape sleeping practices early on in life, in the attitudes and beliefs around sleep in different societies. For example, Asian cultures highlight norms for shorter sleep durations compared to Western cultures. Similarly, there are varied cultural beliefs around sleep, such as those that implement a siesta, which can make it easier to prioritise sleep and form good sleep hygiene routines. Other wider individual factors, such as work commitment and schedules in shift working, can make keeping a consistent sleeping routine difficult.^11,12 

Personalised wellness approaches

When implementing holistic changes, there is a need to tailor approaches that respect individual circadian patterns and barriers in maintaining proper sleep hygiene. There may be some holistic approaches that work well for some and not for others, with various factors such as age, lifestyle, and culture, playing a role in how individuals respond to holistic approaches to promote wellness. Therefore, it is important to be aware of every individual’s unique circumstances and design tailored approaches for their health needs and sleep patterns.¹³

Conclusion

In summary, our circadian rhythms and good sleep hygiene play a significant role in supporting every domain of holistic wellness. It is also important when implementing holistic changes, a tailored approach be considered that respects individual circadian patterns. Making early and consistent lifestyle changes to improve your sleeping pattern can act as a preventive measure in the development of illnesses, working towards achieving long-term wellness.