6 Ways to Create Better Sleep Hygiene
Sleep directly effects both our physical and mental health. Lack of sleep can lead to decreased brain function and immunity, mood swings and irritability, increased anxiety and weight gain. It serves as a major mechanism for overall health and can greatly impact our longevity.
Sleep hygiene is extremely important in ensuring a good night’s sleep. This isn’t something like take a shower and brush your teeth before bed. Sleep hygiene is how well you take care of yourself when you sleep and how well you sleep. Here are some ways to ensure good sleep hygiene and get your z’s in:
1. Go to bed and wake up at the same time every night
Studies have shown consistency is key when getting a good night’s sleep. Going to bed at midnight and waking up at 9 one night, then going to bed at 9 and waking up at 6 the next are not the same thing even though you’re getting the same amount of sleep. We are creatures of habit and the same goes for sleep. If we are consistent with our sleep schedule our body will know when it’s time to shut down; helping you fall asleep quicker and stay asleep longer. Not only are you training your body so you will sleep and wake easier, but your quality of sleep will also improve.
2. Create a bedtime routine
Start your wind down time at least 30 minutes before you go to bed. Make this a ritual so your body recognizes it’s time to get ready for sleep. Similar to consistent timing, you are training your body. Maybe you have some sleepy time tea and dim the lights before brushing your teeth and reading your favorite book. Take this as a time to reach ultimate relaxation and experiment with what works for you. Again, be consistent with this so your body starts to understand it’s time to calm down.
3. Create a morning routine
The way we wake up is just as important as the way we go to sleep. Waking up to a blasting alarm and pressing snooze multiple times before scrambling out of bed because you’re running late is not the way we want to wake up. Our morning sets the tone for our day which can impact our next night’s rest. Find a morning routine that is gentle on your body (that doesn’t mean it can’t be efficient).
4. Try to eat at least 3 hours before sleeping
Our bodies can’t sleep when our digestion is working hard, and we can’t digest properly when we’re sleeping. Give yourself time to hit “rest and digest” mode before bed. Studies show that earlier eating is beneficial for everyone anyways
5. Avoid electronics
Try reading before bed instead of scrolling or watching tv. The blue light from screens mimics the sun, telling our brains that it is still light out. Our body has a natural circadian rhythm that is disrupted by this. If our brain thinks it is daytime, it will continue to race around and signal our body to stay up. Attempt for at least 20 minutes of no screens before sleep.
6. Keep the bedroom for sleep and sex
The bedroom should be somewhat of a sacred place. When we take our work or meals in there with us it intensifies an environment meant for relaxation. The occasional breakfast in bed can actually be romantic and relaxing, but answering emails, taking phone calls, or even talking about work can create an unideal environment. If you’re WFH, try to find a different area of the house to do most of your work in and keep the bedroom what it is.