8 Keys of Good Sleep Hygiene
We all know about hygiene and the basic things we should do to keep our bodies clean and healthy, but do you know about sleep hygiene? Sleep hygiene is just what it sounds like - the things you do to ensure that you are maintaining good, healthy, quality sleep. In fact, with bad sleep hygiene, your body can quickly start to develop some sleep issues and that can lead to all kinds of problems from insomnia to depression to acid reflux or even heart disease!
You probably could easily guess some of the aspects of good sleep hygiene, but do you ever think about how they can affect your overall health and put them into practice? With an almost ten-year history practicing sleep medicine, I cannot emphasize enough the importance of quality sleep for your overall health. If your sleep is not good, your health is not good – or at least it won’t be for long. Here are the major components of sleep hygiene that result in good sleep:
1. Keep a consistent sleep schedule. Aim to go to bed at the same general time each night and wake up at the same time each morning (regardless of the day of the week).
2. Create an optimal sleep environment. This means your bedroom should be quiet, dark, clear of clutter, and a cool temperature. Ensure your mattress and pillow are comfortable. Avoid watching tv or doing work in the bedroom. The bedroom should be reserved for sleep and sex only. Consider using a sound machine or black-out curtains to help with noise or light if needed.
3. Develop a relaxing bedtime routine. This will signal to your body that it is time to wind down. Warm baths, relaxation techniques, reading, and prayer and meditation are all good calming measures to wrap up the day.
4. Avoid screen time 2 hours before bedtime. Blue light that is emitted from screens can suppress the production of melatonin, a hormone in our bodies that helps regulate the sleep-wake cycle. Turn off the computer, smart phone, tv and tablet to avoid interfering with the body’s natural circadian rhythm.
5. Stop eating 2 hours before bedtime. Large meals too close to bedtime can and will disrupt sleep. They can also add to potential acid reflux. Drink plenty of fluids throughout the day so that you are well hydrated and not thirsty at bedtime. A few sips of water an hour before bedtime is fine but more than that and you may be up using the restroom multiple times which will disrupt the sleep cycle and could cause you to be tired the next day.
6. Do not consume any caffeine within 8-10 hours of bedtime. Even six hours from bedtime, caffeine can interfere with your body’s sleep/wake cycle and make quality sleep difficult to achieve.
7. Avoid alcohol within 4 hours of bedtime. Alcohol can significantly disrupt the sleep cycle and allow for a very poor night’s sleep. It will also worsen any apnea that may be present.
8. Limit naps to 20-30 minutes and do not take them too late during the day. Long naps or naps late in the day can not only affect your ability to fall asleep at bedtime but can also affect the quality of sleep you get throughout the night.
Strive to make each of these eight keys of good sleep hygiene a part of your life and you will likely see an improvement in not only your sleep quality over time but in how you feel during the day as well. If you have incorporated each of these eight components and are still struggling with any sleep related issues, (that includes having to take a sleep medication to get good sleep) it may be time to see a sleep specialist and address any possible underlying sleep disorders. Sleep is so critical for overall good health that it is worth pursuing the best sleep you can get. For more information, “follow” me on Instagram or SUBSCRIBE at the bottom of any of my website page’s (thehealthandwellnessnp.com) to receive the weekly blog posts and exciting upcoming information. Together, let’s transform your health!