8 Tips for Positive Sleep Hygiene
8 Tips for Positive Sleep Hygiene:
The sun is setting later (finally) - but that doesn’t mean you should, too!
Did you know studies show that women actually need more sleep? Approximately 30-60 more minutes than men. It’s no wonder why… women put up with way more BS! That extra hour is much needed and deserved, but so many of us struggle with falling asleep and especially - staying asleep.
We like to think of good sleep as the foundation of our body’s overall health. It allows our body to repair itself, rejuvenate energy levels, balance hormones, and just about everything else. When we don’t sleep, frankly, we feel like crap. We have less energy and motivation, are more prone to sickness, have difficulty focusing, and so much more.
Disrupted Sleep May Show Up As:
cyclical worry thoughts
a restless body
underlying anxiety
guilt
anxious dreams
worry about work or finances
People often misunderstand the body’s sleep process by trying to relax and wind down only after they’ve laid down and turned off the lights. However, it’s actually what you do in the one or two hours before crawling into bed that really affects your quality of sleep. With the sun setting later as Summer draws near, we need to be extra mindful of how we prepare for bed. Our suggestion is that you begin winding down around 8 or 9 PM depending on how much sleep you need - about 8.5 hours.
Everyone’s sleep needs are different so it’s important to take inventory and find your sweet spot. Creating a nightly ritual or bedtime routine is practicing “good sleep hygiene”.
Here are our 8 Tips for Practicing Sleep Hygiene that will set you up for a successful night of restorative, uninterrupted sleep!
Avoid Blue Lights!
Yes, ‘blue light glasses’ are trending, and while it may seem like a passing fad, there is scientific evidence that directly links blue light to sleep disorders in adults. Can you shut off all electronics 2 hours before bed? No more falling asleep with the TV on or answering the last few emails from bed!
Dim the lights in your home
Dim the lights, light a candle, set the mood, and throw on some Marvin Gaye! But on a serious note -- when we expose our retinas to bright light it sends a signal to our pineal gland to stay awake. When we are exposed to dimmer lights and darkness, our pineal gland is signaled to create Melatonin - the sleep hormone.
A note on Melatonin: many of you have likely found that it is easy to develop resistance to Melatonin supplements. This is why it’s much more beneficial in the long run to create this hormone naturally in the body by limiting the amount of light several hours before you go to bed.
Close the Curtains, Invest in a Fancy Eye Mask and Quality Ear Plugs
City folks often have street lights shining in their windows at night and the occasional fire truck sirens and noisy neighbors. Others might just have a partner who insists on sleeping with the TV on. The more you can shut out the outside world, the better you’ll sleep. Wearing an eye mask and earplugs might feel foreign at first, but after a few nights, you won’t notice they’re there. These are perfect for people who have a hard time sleeping through the night.
Not a tea person? It might be time to become one
Tea is the perfect addition to a nighttime ritual. Replace that last glass of red wine with a warm cup of tea and you’ll feel a helluva lot better in the morning! Teas can enhance relaxation, help us digest heavy meals, soothe gut discomfort, period pains, and menopause symptoms. Some herbal teas we love for bedtime are chamomile, passionflower, and ginger tea. Avoid caffeinated teas and if you are someone who wakes up to go to the bathroom throughout the night, stop drinking two hours before bed.
Hygiene and Skin Care
We love our skincare! Putting on our favorite botanical serums before bed in a fluffy robe and a towel wrapped around our heads is the closest thing we know to heaven. A shower before bed helps us wash away the dirt & grime of the day away (literally & metaphorically). Following up with a skincare routine adds in a little flavor of self-care that makes you feel like the queen you are! Give yourself that gift.
The bedroom is for 2 things - Sex & Sleep
Get the clutter out. Keep the clothes in the closet. Don’t even bring a book to bed! You might be thinking “but reading helps me sleep!” But you know what else does? Sex. Better sex = Better Sleep. You can have your cake and eat it too.
Watch the Sunset
Because your pleasure matters! And also because tuning into the natural world aligns our bodies with their own natural cycles. Our bodies are all-knowing beings and fully equipped to take care of us if we let them. Watching the sun fade into night triggers those sleepy time chemicals to be released into the body which means more quality sleep for you.
Supplements We Love
GABA is one of our favorite supplements to suggest to our clients who have trouble sleeping. Why? Because it’s not meant to knock you out. Rather, it relaxes, unwinds, and destresses.
L-Theanine is an amino acid, found commonly in green and black tea which helps mitigate the body’s stress response. It helps the brain to create relaxing and inhibitory neurotransmitters, while also modifying the brain’s production of calming alpha-waves.
Key Take-Aways
The magic of Sleep Hygiene is that the more you practice it, the more they work. It’s like sleep training baby, but for adults. When our sleep patterns are so out of wack due to high stress and busy schedules, we need to retrain ourselves to trigger positive sleep behaviors. As you wind down, drink your tea, and apply your skincare your body will know it’s time for the mind to quiet down and the body to heal in deep, satisfactory sleep.
Disclaimer: Please speak to your doctor or medical professional before starting any supplements or changes to your health plan. This information is not intended to diagnose, treat, cure or prevent any diseases or medical conditions. All content is strictly for general wellness and entertainment purposes.