“Sleep is the Swiss army knife of health. When sleep is deficient, there is sickness and disease. And when sleep is abundant, there is vitality and health.” - Dr Mathew Walker
Sleep is an essential part of our lives, and getting good quality sleep is critical to our physical, mental, and emotional health. However, many people struggle with sleep, whether it's difficulty falling asleep, staying asleep, or waking up feeling unrested. The most powerful intervention we have to improve sleep or insomnia is to practice good sleep hygiene.
What is sleep hygiene? Sleep hygiene refers to the practices and habits that are conducive to good quality sleep. This includes things like creating a sleep-conducive environment, establishing a regular sleep schedule, and adopting healthy sleep-promoting behaviors.
Why is sleep so important? Poor sleep quality has been linked to a range of health issues, including obesity, diabetes, heart disease, and depression. By practicing good sleep hygiene, we can improve the quality of our sleep, reduce the risk of health problems, and feel more rested and energized during the day.
Here are 9 tips to improve your sleep and rid yourself of insomnia:
1. Bright Light In the Morning & Dim Light at Night
Light exposure in the morning is important for sleep because it helps regulate our circadian rhythm, also known as our internal clock. The circadian rhythm is a 24-hour cycle that regulates our sleep-wake cycle, as well as other physiological and behavioral processes.
When we're exposed to light in the morning, it signals to our bodies that it's time to wake up and start the day. This exposure to light suppresses the production of the sleep hormone melatonin, which is typically at its highest levels in the early morning hours. This decrease in melatonin levels helps us feel more alert and awake, making it easier to get out of bed and start our day.
In addition to helping us wake up in the morning, exposure to natural light during the day can also improve our overall sleep quality. Research has shown that exposure to natural light during the day can help regulate our circadian rhythm and improve our sleep-wake cycle, making it easier to fall asleep at night and stay asleep.
On the other hand, exposure to artificial light in the evening and at night, particularly from electronic devices like phones, tablets, and computers, can interfere with our sleep-wake cycle. The blue light emitted by these devices can suppress the production of melatonin and make it harder to fall asleep at night. In the hours leading up to bed it’s best to avoid bright light by dimming lights, only using lamps, using red light or if you must you can wear blue blocker glasses
2. Create a Comfortable Sleep Environment
Your sleep environment plays a significant role in the quality of your sleep. It's essential to create a cool, comfortable, quiet, and dark space for sleeping. Consider investing in a comfortable mattress and pillows, blackout curtains, and earplugs or a white noise machine if needed. Don't forget that we must lower out body temperature in order to sleep so making sure you are keeping your room cool is a must. If cooling the air is not available there are new cooling sheets where you are able to set the temperature that is perfect for you. One product I use is the Chili Pad.
3. Establish a Regular Sleep Schedule
Our bodies thrive on routine and establishing a regular sleep schedule can help regulate our sleep-wake cycle or circadian rhythm. Try to go to bed and wake up at the same time every day, even on weekends. Our bodies typically can only shift by 1 hour each night without noticeable disturbances though for some that will be too much. While going to bed at a consistent time is important, research shows that a consistent wakeup time is MOST important when it comes to maintaining a strong circadian rhythm. So if you do end up going to bed later than normal, as will happen, consider waking up within 1 hour of your typical wake time to avoid lower quality sleep the following nights.
4. Watch Caffeine Intake
Caffeine is a stimulant that can affect sleep in several ways:
Makes it more difficult to fall asleep. It works by blocking the effects of adenosine, a chemical in the brain that promotes sleepiness. This can delay the onset of sleep, making it harder to fall asleep when you want to.
Even if caffeine doesn't keep you awake at night, it can still shorten the amount of time you spend sleeping. Caffeine can reduce the amount of deep sleep and rapid eye movement (REM) sleep you get, both of which are important for feeling rested and refreshed.
Increases the number of times you wake up during the night. This can disrupt the quality of your sleep and leave you feeling less rested in the morning.
Affects your body's circadian rhythm, or internal clock, by delaying the production of the sleep hormone melatonin. This can make it harder to fall asleep at night and wake up in the morning.
The effects of caffeine on sleep can vary from person to person, depending on factors such as the amount and timing of caffeine consumption, individual sensitivity to caffeine, and overall sleep habits. Some people may be more sensitive to caffeine than others, while others may be able to consume caffeine without it affecting their sleep. If you're having trouble sleeping, it's a good idea to evaluate your caffeine intake and consider reducing or eliminating caffeine consumption, particularly within 12 hours of bedtime due to the extended half life of caffeine.
5. Avoid Alcohol
Alcohol can have a significant impact on sleep, and not in a positive way. While alcohol may help you fall asleep more quickly, it can disrupt the quality of your sleep and leave you feeling less rested in the morning. Here are some of the key ways that alcohol can affect sleep:
It can disrupt the normal sleep cycle by reducing the amount of time spent in deep sleep and rapid eye movement (REM) sleep. This can result in fragmented and poor quality sleep, leaving you feeling less rested and more tired in the morning.
Tends to increase the number of times you wake up during the night, making it harder to get a good night's rest. This can lead to daytime sleepiness and fatigue.
Alcohol can relax the muscles in the throat, making snoring and sleep apnea worse. This can further disrupt sleep and lead to breathing difficulties during the night.
It is a diuretic, meaning it increases the production of urine. This can result in more trips to the bathroom during the night, disrupting sleep and making it harder to get a restful night's sleep.
6. Wind Down Before Bed
Take time to wind down before bedtime to help signal to your body that it's time to sleep. This could include reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
7. Exercise Regularly
Exercise can improve sleep quality and duration by reducing stress and anxiety, regulating the circadian rhythm, promoting relaxation, increasing time spent in deep sleep, and improving daytime alertness. To maximize the sleep benefits of exercise, it's important to engage in physical activity regularly. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week, but avoid exercising too close to bedtime, as it can be stimulating.
8. Be Cautious About Napping
While napping can be a great way to catch up on sleep, it can also interfere with your ability to fall asleep at night. If you do nap, limit it to 20-30 minutes in the early afternoon.
9. Manage Stress & Anxiety
Stress and sleep are closely related, and when we experience stress, it can have a significant impact on the quality and duration of our sleep:
Difficulty falling asleep: When we're feeling stressed, our minds can become racing and it can be difficult to relax and fall asleep. This can result in insomnia and a reduced overall amount of sleep.
Interruptions during sleep: Even if we're able to fall asleep, stress can cause us to wake up during the night, disrupting the quality of our sleep and leading to daytime fatigue.
Vivid or disturbing dreams: Stress can cause us to have vivid or disturbing dreams, which can lead to further sleep disruptions and leave us feeling less rested in the morning.
Chronic stress or anxiety can contribute to the development of sleep disorders, such as sleep apnea, restless leg syndrome, or insomnia. These conditions can further exacerbate sleep problems and lead to a range of health issues.
Incorporate relaxation techniques into your daily routine, such as deep breathing, meditation, or progressive muscle relaxation, to help reduce stress and anxiety and promote relaxation before bedtime. If stress is interfering with your ability to sleep, it may be helpful to seek professional help. A mental health professional can help you develop strategies to manage anxiety and improve sleep.
It's important to remember that managing anxiety takes time and effort, and it may take some trial and error to find what works best for you. Be patient with yourself and continue to prioritize self-care and healthy sleep habits.
To Conclude
By adopting good sleep hygiene practices, you can improve the quality of your sleep, reduce the risk of health problems, and feel more rested and energized during the day. Remember to create a sleep-conducive environment, establish a regular sleep schedule, wind down before bed, limit screen time, exercise regularly, avoid napping, and manage stress. With consistent effort and practice, you can develop healthy sleep habits and enjoy the benefits of better sleep.
For more tips and personalized support, feel free to book a free consultation to see if I could be a good support for you.
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