Clean Up Your Sleep Hygiene
Welcome to our blog, where we dive deep into the secrets of achieving a restful and rejuvenating night's sleep. In our fast-paced world, many of us struggle to get the quality rest we need. From understanding the profound impact of diet and exercise on sleep to creating effective bedtime rituals, our aim is to provide you with practical tips and insights. Whether you're looking to optimize your sleep environment or explore natural supplements, we're here to guide you on your journey to better sleep. Let’s explore the various aspects that can transform your nights from restless to restful, ensuring you wake up feeling refreshed and ready to take on the day.
Turn off the light!
Sleep Sabotage
You might be sabotaging your sleep without realizing it! Take a moment to think about your current bedtime routine. Chances are, like most people, it involves at least one digital device.
Scrolling through social media or watching your favorite show might seem harmless, but numerous studies have found that the blue light emitted by these devices can interfere with getting a good night’s sleep.
We all operate on an internal clock known as circadian (Sur-KAY-dee-un) rhythms. Light disrupts this internal clock, affecting our natural sleep cycles. Blue light from electronics is particularly problematic because it impacts melatonin production, a critical hormone for sleep regulation. Studies show that people exposed to blue light from screens produce less melatonin.
Experts recommend avoiding blue light for at least 2 hours before bed. If your nighttime routine relies heavily on electronic devices, this can be challenging. Fortunately, many manufacturers now offer alternatives to blue light based on scientific findings.
For Apple users:
The “night shift” mode (available on iOS 9.3 and later) can be found in the settings menu under “display and brightness.” You can set it to activate automatically during your bedtime hours.
For Android users:
You can enable a similar feature by downloading the “Night Mode Enabler” app from the Google Play store.
Additionally, check if other device manufacturers offer blue light alternatives. The best approach is to avoid electronic devices before bed, but if you need your nightly social media fix, reducing blue light exposure is the next best thing.
Sleep soundly
Spruce up your environment
Your sleep environment can be the key to transitioning quickly to rest or the reason you toss and turn all night. It's often overlooked but crucial for a good night's sleep. Here are several techniques to optimize your sleep space for better rest.
Noise Control
Noise can disturb your sleep even if it doesn't fully wake you. Sleeping in a quiet environment is ideal, but if you live in a noisy area, you can try several strategies to minimize disturbances. Use a white noise machine or a fan, play music at a low volume, or wear earplugs to help drown out unwanted noise.
Temperature
Our bodies usually prefer a slightly cooler environment for sleep. Ensure the room is cool enough to be comfortable without making you shiver, but not so warm that you wake up sweating.
Lighting
Our bodies sleep best in darkness. If you work nights or need to sleep during the day, block out light with blackout curtains or a sleep mask.
By addressing noise, temperature, and light, you can create a sleep environment that promotes a better night's rest.
Find your inner Goldilocks
Too soft, too hard, or just right?
When buying a new bed, I always think of Goldilocks and her quest for the perfect fit. There's no one-size-fits-all formula for choosing the size and firmness of your mattress; it ultimately comes down to trying different options and finding what feels right for you.
Let's explore the different mattress materials available:
Innerspring Coils
Ideal for those who want strong support, durability, cooling, and bounce. It also offers excellent edge support.
Latex
Perfect for those seeking cooling, responsiveness, and bounce.
Memory Foam
Best for individuals who need body shaping, contouring, pressure relief, and support.
Hybrid
A great all-around choice, providing support, bounce, cooling, and pressure relief.
Adjustable
Suitable for people with certain medical conditions like snoring, older sleepers, and those with lower back pain.
Pillow-Top
Ideal for those who prefer extra padding and a softer feel.
Remember to consider the age of your current mattress as well. Depending on its quality and material, most mattresses have a lifespan of 7 to 10 years. Are you due for a new mattress?
Eat for better sleep
A healthy helping of the right stuff
Diet has a more significant impact on sleep than you may realize. When it comes to getting a good night's rest, it's not just about what you eat, but also when you eat.
Let's start with the obvious: caffeine. As a stimulant, caffeine should be avoided in the latter half of your day. Surprisingly, caffeine can be found in many foods and drinks beyond coffee, including protein bars, decaf coffee, non-cola sodas, ice cream, yogurt, candy bars, hot chocolate, and flavored water. Be sure to read package labels to avoid any hidden sources of caffeine late in the day.
Data shows that a low fiber intake, combined with high saturated fat and sugar intake throughout the day, is linked to lighter, less restorative sleep. Indigestion before bedtime makes it harder for your body to relax and drift off.
Limiting sugar intake will positively impact all aspects of health. According to the National Sleep Foundation, cutting back on sugar keeps energy levels consistent throughout the day, leading to better sleep at night.
While you should avoid going to bed with an overly full stomach, your sleep can also be disrupted by hunger if you're running on empty. Opt for high-fiber, low-sugar nighttime snacks such as oatmeal, carrot sticks with hummus, or avocado on whole-grain toast.
Lastly, reconsider that evening drink. While alcohol can help you fall asleep quickly, research shows it disturbs the quality of your sleep later in the night.
Do this, not that!
Bedtime Mistakes to Avoid
When it comes to a nighttime routine, the options are as varied as the individuals reading this. Each person has unique habits and preferences that shape their evenings. However, prioritizing the right habits is crucial for a good night's sleep. By understanding what to avoid, you can create a more effective and restful routine.
Here are some common mistakes to watch out for:
Mistake 1: Not Taking Enough Time to Unwind
There's no magic switch to flip when you're ready for bed. Winding down from your day is a process. Sleep involves changes in brain wave activity, heart rate, breathing, and body temperature, none of which slow down instantaneously. This is why it's essential to create a nighttime routine that signals to your body it's time to unwind.
Mistake 2: Bringing Electronics to Bed
Electronics emit harmful light that disrupts sleep, and they can also increase stress levels. Scrolling through your social media feeds stimulates the brain, which is the opposite of what you want at bedtime.
Mistake 3: Thinking You Can Make Up Sleep on the Weekends
It's a common misconception that you can catch up on lost sleep over the weekend. Unfortunately, your body doesn't work that way. Lost sleep is lost forever, similar to missing meals. If you skip lunch for three days, you can't have three extra lunches on Saturday to make up for it.
Mistake 4: Worrying About Sleep Too Much
On nights when you can't seem to drift off, you might find yourself stressing about the amount of sleep you're losing. This anxiety only leads to more sleeplessness. If you're not tired or can't fall asleep, get out of bed for a few minutes and try reading a book.
Go natural
Ditch the prescription
Before calling the doctor for a sleep aid prescription, consider trying a natural supplement instead. Sleeping pills can come with many harmful side effects, including dependency, addiction, and memory and attention problems. WebMD reports that sleeping pills can interfere with normal breathing and can be particularly dangerous for people with chronic lung problems such as asthma, emphysema, or chronic obstructive pulmonary disease (COPD).
One natural supplement to consider is valerian, an ancient remedy used to combat insomnia and nervousness. Similarly, chamomile is a traditional herbal remedy known for its calming effects and is often found in "sleepy time" teas.
Another option is synthetic melatonin supplementation. Melatonin is a hormone naturally found in the body that plays a central role in regulating sleep and circadian rhythms.
When taken responsibly, natural remedies pose less health risk than prescribed alternatives. However, before taking any supplement, it's always recommended to speak with your doctor to ensure safe use.
Sweat it out to sleep better!
150 minutes a week!
When it comes to the benefits of exercise on sleep, there’s no shortage of evidence! Exercise has been shown to improve sleep in numerous ways. Physical activity increases the time spent in deep sleep, enhancing the overall quality of sleep. Additionally, exercise can help extend the duration of your nightly rest.
One common sleep issue is stress and anxiety. Exercise can reduce both, relieving tension and promoting relaxation. In fact, just five minutes of exercise can trigger anti-anxiety responses in the body.
For better sleep, the National Institutes of Health and the American Heart Association recommend at least 150 minutes of exercise a week for healthy adults—about 30 minutes a day, five days a week. The key is consistency. Regular workouts are ideal for aiding sleep.
Mind-body exercises, such as yoga, offer the added benefit of engaging the parasympathetic nervous system, which slows the heart rate and reduces blood pressure. Research shows that mind-body exercises help lower cortisol levels, reduce blood pressure, and boost mood.
Whether your preferred activity is swimming, running, weightlifting, gardening, or yoga, practice regularly for a better night’s sleep.
Create better habits
Relax for better rest
Bedtime rituals can significantly impact your ability to fall asleep and stay asleep. If you're having trouble with your sleep, it might be time to establish a bedtime routine. Consistency is key—over time, your body will recognize the set routine, making it easier to wind down and enjoy restful sleep.
Here are a few techniques to incorporate into your bedtime routine. Remember, the goal is relaxation.
Limit Screen Time
It's recommended to avoid watching TV or using electronic devices for at least 30 minutes before bed. Start your wind-down process by doing a few calming stretches while watching TV in your living room. One particularly useful stretch is a counterpose to sitting: lie flat on the floor with a yoga block under your tailbone, stretching your arms and legs out. This is a relaxing stretch and a great release for muscles used while sitting. Imagine the block as a scoop of ice cream and your body as hot fudge melting over it!
Take a Soothing Soak
A hot bath can soothe sore muscles and provide a perfect opportunity to read a book or focus on your breathing. After your soak, your body temperature will naturally drop, signaling to your body that it's time for sleep.
Use Essential Oils
Essential oils are another great way to induce relaxation. Lavender oil, in particular, has been used as a calming aid for centuries. Add a few drops to a diffuser or a spray bottle of water to spritz on your pillow.
Journaling
If you find yourself struggling to turn off your thoughts, try journaling before bed. Write down any worries or things you want to remember for the following day. The act of writing them down can help you relax and focus on sleep instead.
By incorporating these activities into your bedtime ritual, you can create a more consistent and relaxing routine that helps you drift off to sleep more easily.
Thank you for joining us on this journey to better sleep. By understanding the intricate relationship between diet, exercise, and sleep, and by establishing consistent bedtime rituals, you can significantly enhance the quality of your rest. Remember, small changes like limiting screen time, incorporating calming stretches, using essential oils, and journaling can make a big difference. Always consider natural supplements as a safer alternative to sleeping pills, but consult your doctor first. Consistency and mindfulness in your nightly routine are key to signaling to your body that it's time to unwind and sleep. We hope these tips help you achieve a more peaceful and restorative night’s sleep. Sweet dreams!
Let's schedule a time to chat and explore how we can collaborate on a plan to help you feel better. Your well-being is important, and together, we can work towards finding strategies and solutions that align with your needs and goals.
