Got Sleep Hygiene? How to Improve It and Why It Matters
In my first newsletter [are you signed up?] I shared my recent struggles with sleep. I also put it out there that I am a Disaster without my rest. That capital D was NOT a mistake!
We hear a lot about how much we should sleep, but sleep quality is at least as important. Disrupted sleep can take away from that refreshed feeling we have after a good night’s rest. Trouble falling asleep can be frustrating and detract from sleep quality as well.
I can fall asleep, but staying asleep has been my main challenge.
If you have similar experiences, we are not alone!
Women’s risk for insomnia is up to 40% higher than men’s. I swear they get all the breaks!
PMS can increase insomnia symptoms before and after menstruation.
76% of women report waking up at least once a night to use the bathroom.
These stats seem pretty bleak because we all know how important sleep is. But have no fear! There are aspects of our sleep hygiene we can control.
1. Move your body.
Researchers aren’t entirely sure why exercise helps us sleep. They just know that it does. Exercise has been shown to help us fall asleep faster and improve sleep quality. However, some people notice that exercising close to bedtime has the opposite effect. Try to observe what works for you.
2. Let there be light.
Light tells our body it’s time to be awake. Exposing ourselves to light during the day and darkness at night keeps our circadian rhythm calibrated. One study showed that employees exposed to brighter offices during work hours experienced less sleep disturbance and depression.
3. Go to bed early.
Most people need about seven to nine hours of sleep. Many of us don’t go to bed early enough to get the rest we need. Prioritizing sleep can be challenging with the busy pace of life, but it is critical to our overall health. This is one of those tips that are simple but not always easy.
4. Develop a bedtime routine.
You probably had one as a kid. One that didn’t involve falling asleep on the couch with a glass of wine. Hey, no judgment. But having a soothing nighttime ritual can help you get those zzzs in. Your routine can be as simple as brushing your teeth and reading a book in bed.
5. Avoid drinking anything before bed.
According to WebMD, women are twice as likely as men to experience urinary incontinence. Pregnancy, childbirth, and menopause can increase the likelihood of this annoying little problem. Have a chat with your doc if your bathroom breaks are keeping you awake. Also, try to cut off beverages of any kind a couple hours before bed.
6. Aim for consistency.
Life happens. But trying to go to sleep and wake up around the same time every day trains our bodies for sleepy time. A steady schedule teaches our brain when to release melatonin, the hormone that makes us sleepy.
7. Get in the mood.
Set up your bedroom to be a sleep sanctuary. Is it quiet and dark? Is the temperature just right for sleeping? Speaking of being in the mood, reserve your bed for sleeping and sex only. This way, your brain will start associating your bed with these activities.
8. Close the kitchen.
Do your best to avoid caffeine, alcohol, and large meals before bedtime. Late eating can cause digestive issues that disrupt our sleep. Even though that nightcap may make you sleepy, it can disrupt your sleep cycles. Added bonus-these practices are good for our overall health anyway.
9. Say good night to screens.
The blue light from our electronics delays the production of melatonin. This makes it harder to feel sleepy. Many of us tend to reach for our phones when this happens, creating a vicious cycle. Try reaching for a book instead.
10. Try out a natural sleep aid.
Even with these habits, you might still need a sleep aid sometimes. I like trying natural remedies first. Here are some that have helped reduce my nights of tossing and turning.
Sleepytime Tea
Hot water with lemon
Natural melatonin
Fermented, bioavailable GABA chewables
If all else fails, schedule a chat with a healthcare professional. You might be surprised at the support they can offer.
It’s easy to neglect our sleep and think of it as a luxury. In reality, sleep is as crucial to our health as diet and exercise. Good sleep hygiene can stabilize our blood sugar, boost our immune system, and improve our heart health.
We’re human and life happens. Please don’t beat yourself up if you can’t create a spa experience before bed every night. I try my best, but most of these do not happen for me on a regular basis.
Like any other habit, cultivating good sleep hygiene can take time. If you feel overwhelmed with all these tips, pat yourself on the back for any that you already have down pat. Then pick one or two you can start implementing. Once those feel like second nature, you can add on a couple more.
The goal is not perfection, just the good night’s sleep you deserve.
❤️ GG
Sources: Sleep.org | Sleep Foundation | CDC | John Hopkins
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This is a personal blog. Any views or opinions represented in this blog are personal and belong solely to the blog owner.
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