Insomnia

8 Effective Sleep Hygiene Tips

As your partner in health and wellness, Health Products For You is committed to providing the information you need to make the best choices on your wellness journey.    

Recently, our in-house respiratory therapist Laura Castricone hosted a webinar on sleep apnea. One of the topics she covered was sleep hygiene. What exactly is sleep hygiene, and why is it critical to maintaining your mental and physical health, productivity, and quality of life?  

Positive sleep hygiene translates to maintaining a bedroom (sleep area) environment and routine that promotes restorative sleep. Sticking to a consistent sleep schedule and setting up your bedroom to be a relaxing haven free from disruption all matter. Following a relaxing bedtime routine contributes to a restful pre- and post-slumber experience.   

A primer on sleep from the Sleep Foundation:   

• In a normal sleep period, a person experiences four to six sleep cycles.   
• REM sleep makes up between 20-25% of total sleep for healthy adults.   
• On average, we spend about two hours per night dreaming.   
• The key driver of the body’s circadian rhythm, or internal clock, is the suprachiasmatic nucleus (SCN) in the brain, which is made up of around 20,000 neurons.   
• Body temperature during sleep drops by one to two degrees Fahrenheit.   
• Metabolism drops by around 15% during NREM sleep.   

Clearly, there is a lot that goes on while we are asleep. There is no doubt there is NO substitute for sleep and no excuse for missing those important ZZs.  

Tips To Improve Sleep Hygiene

Here are some tips and HPFY health products to help you initiate and maintain a sleep hygiene routine that works!  

1. Be Consistent

Try to stick to a routine that works for you. Go to bed and awake at the same time each day, even on weekends and days off. This will train your internal clock to lull you into a restful sleep and awaken you on schedule. A set schedule helps eliminate daytime sluggishness and mind fog. REMEMBER: 7 – 8 hours of sleep is essential for everyone!   

2. Create a Relaxing Environment

Start preparing for slumber 30 – 60 minutes before hitting the sack. This will alert your body that sleep in on the horizon and begin the winddown.   

We all have different tastes when it comes to relaxing practices but in general, some of these may help.  

• A warm bath or shower – water has natural therapeutic properties and the warmth is relaxing. As your body begins to cool down this natural shift in temperature will make you feel sleepy.  
• Read a book – a physical book not an electronic option for this time of the day! Stay away from the blue light electronic devices emit. They can disrupt your sleep routine.  
• Meditate – turn off the brain chatter – try to relax and focus on things that calm you. It is so natural to start running a laundry list of the day and the day to come. This will only elevate your stress levels!  
• Move Your Body Gently - gentle stretches can help your muscles relax and relieve stiffness and tension.  

3. Keep Electronics Out of the Bedroom

Electronic devices like your phone or tablet emit blue light, which can interrupt your melatonin levels. Melatonin is the chemical that controls sleep and the awakening cycle. Any disruption can make falling asleep more difficult. Keep these devices out of the bedroom whenever possible. Try to not use your phone as your alarm clock! Buy a traditional alarm and use that instead. All those little lights, vibrations, and buzzing sounds wreak havoc on our sleep.  

4. Limit Caffeine, Sports Drinks & Stimulants

The effects of caffeine linger for longer than you may think sometimes up to 7 hours. Everyone is different, but a rule of thumb is to stop stimulant drinks no later than mid-afternoon to reduce the effects and be able to fall asleep faster. Some may find that cutting off the consumption time even earlier in the day is best for them. 

5. Natural Sleep Aids

There are many natural sleep aids that can help lull you into a restorative slumber. HPFY carries a variety. What is more natural than the sounds of nature? HPFY carries a selection of sound therapy supplies to soothe and relax the mind!   

6. Be active

Regular exercise is the best deterrent against a sleepless night. As little as a ten-minute walk in the sunshine is beneficial as natural light helps regulate your sleep cycle. Exercising too close to bedtime will have the opposite effect, but calming routines such as yoga and gentle stretching are perfect any time of day, especially before turning in.   

7. Turn Your Bedroom into a Relaxing Oasis

There are many ways to transform your bedroom into a “dreamland!” Some rules include maintaining a bedroom temperature between 60°F and 67°F (15.6°C and 19.4°C) for maximum sleep comfort. Keep your bedroom as dark as possible – any light may cause sleep interruption. Room-darkening curtains and sleep masks can help increase the darkness if your bedroom gets too much nighttime light.  

8. Comfortable bedding

can do more than just look good. Selecting the right bedding fabric is essential for sleep comfort. HPFY carries organic options you may enjoy.  

Sleeping is not something we should squeeze into our busy lives. It is essential for maintaining life. The effects of sleep deprivation are not something to take lightly. The effects range from cloudy thinking, anxiety, and mood changes to risky behavior and decision-making. Take it seriously! Your body, mind, friends, and family will thank you for it!   

 

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