Sleep hygiene is a variety of different practices that are
necessary to have normal, quality nighttime sleep and full daytime alertness.
What are some examples of good sleep hygiene?
The most important sleep hygiene measure is to maintain a
regular sleep and wake pattern seven days a week. It is also important to spend
an appropriate amount of time in bed, not too little, or too excessive. This
may vary by individual. Research tells us that it is best to spend between 7 and 9 hours a day sleeping.
In addition, good sleep hygiene practices include:
- Avoid napping during the day; it can disturb the normal pattern of sleep and wakefulness.
- Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime. While alcohol is well known to speed the onset of sleep, it disrupts sleep in the second half of the night as the body begins to metabolize the alcohol, causing poorer quality sleep.
- Exercise can promote good sleep. Vigorous exercise should be taken in the morning or late afternoon. A relaxing exercise, like yoga, can be done before bed to help initiate a restful night's sleep.
- Food can be disruptive right before sleep; stay away from eating close to bedtime. And, remember, chocolate has caffeine.
- Ensure adequate exposure to natural light. This is particularly important for older people who may not venture outside as frequently as children and adults. Light exposure helps maintain a healthy sleep-wake cycle.
- Establish a regular relaxing bedtime routine. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep. Don't dwell on, or bring your problems to bed.
- Limit screen time later in the evening. Try to “wind down” and do relaxing activities not associated with TV or computers.
- Make sure that the sleep environment is pleasant and relaxing. The bed should be comfortable, the room should not be too hot or cold, or too bright. You spend a third of your life in your bed... make sure you feel good there!
- Minimize sources of EMF’s in your bedroom, especially near your head. Use a battery alarm clock. Don’t sleep with your head near your cell phone, laptop, TV, etc.
Why is it important to practice good sleep hygiene?
Sleep is important for everyone, from childhood
through adulthood. A good sleep routine promotes healthy sleep,
daytime alertness, and has many health benefits, from supporting hormones such as melatonin and cortisol, to allowing your body a chance to recharge and replenish minerals and heal itself. Good sleep hygiene practices can help prevent the development of
sleep problems and mood disorders.
How does someone know if his or her sleep hygiene is poor?
Sleep disturbances and daytime sleepiness are the most
telling signs of poor sleep hygiene. If one is experiencing a sleep problem, he
or she should evaluate their sleep routine. It may take some time for the
changes to have a positive effect.
How do I know the best sleep hygiene routine for me?
If you're taking too long to fall asleep, or awakening
during the night, you should consider revising your bedtime habits. Most
important for everyone is to maintain a regular sleep-wake schedule throughout
the week and consider how much time you spend in bed, which could be too much
or too little.
If I still can't sleep well, what should I do?If you have worked on your sleep hygeine, and continue to have problems getting good sleep, give us a call. We can discuss other underlying reasons your body may not be able to sleep, such as hormone and adrenal imbalances, and suggest some Functional Diagnostic Nutrition treatment for you.
Are there any danger signs to watch for, with regard to my sleep?
If you snore loudly, and feel sleepy or tired during the day, you should get screened for Sleep Apnea. Sleep Apnea is a serious medical condition in which your body does not get enough oxygen during the night. It is associated with elevated odds of heart problems and other serious health issues, up to and including death. It should not be ignored.
