What sort of practice comes to mind when you hear the word hygiene? You probably think of physical cleanliness and actions such as brushing your teeth or washing your hands. You have your own set of habitual health standards. What about your bedroom space or mental occupations as you wind down for the night to go to sleep? Do you consider how hygienic rituals affect this space and time in your daily regimens?
What is sleep hygiene, and why is it important?
Sleep hygiene has as broad a range of conditions as the upkeep of a car. Some owners keep their vehicles meticulously spotless and well-maintained. Other car owners have chaotic messes and never change their oil or check their radiator fluid. Which car is going to be more valuable and reliable over the years? Do you want to risk driving a long distance in the vehicle running low on oil with one leaky tire and last Saturday’s half-eaten Lamington judging you from the passenger seat? If the answer is no, keep reading.
If you have a busy lifestyle and frequently find yourself boasting that you can get by on a few hours of sleep, you are kidding yourself. How you approach sleep hygiene dictates a lot concerning your physical and mental health. These are the standards and rituals you adhere to that support sufficient restorative rest. Setting yourself up for success when your head hits the pillow is essential for long-term wellness.
Why does getting great sleep matter so much? Your body performs miraculous tasks while you are resting. Your brain has a waste management system (called the glymphatic system) that flushes toxins and waste out of the brain while you are in deep sleep. Sleep deprivation or poor sleep over the years may lead to degenerative brain diseases as you age. During this time, your brain processes your emotions and registers and memorises new information. Your brain chemistry is regulated, and neural connectivity strengthens.
Photo by Andrea Piacquadio
If your brain health isn’t reason enough for you to clean up your sleep act, guess what? The quality of your sleep also impacts your immune system function. Your ability to fight infections, viruses, and even cancer is compromised. Inflammation gains a steady foothold in your body.
Your body engages in muscle tissue growth and repair while you are slumbering as well.
According to World Fitness Australia – “Research has shown that sleep deprivation can significantly impact muscle growth. Studies have found that lack of sleep can reduce the growth hormone production rate. Glucose metabolism is impaired, and there is an increase in levels of the stress hormone cortisol, which can lead to muscle breakdown. Eventually, this can result in a decrease in muscle mass and an increase in body fat.”
What are the best sleep hygiene practices for a good night's sleep?
● Do not underestimate the power of sticking to a set sleep schedule! Going to bed and waking up at the same time every day will train your brain and body to know when it’s time to start producing the hormone melatonin that regulates your sleep cycle.
● Your bedroom should be clean, quiet, dark, and peaceful. Think of this space as a sleep sanctuary. Make your sleep space as comfortable and inviting as possible. Make your bed every morning, so pulling back the covers for sleep feels ceremonious.
● Keep the room temperature on the cool side. The ideal temperature for sleep is between 17 and 19 C. Your body temperature drops as you drift into sleep. A hot bedroom can cause you to wake repeatedly at night, disrupting your sleep cycles.
● In the last few hours before sleep, try relaxing activities. Avoid anything that may bring up stress. Don’t check work emails, read the news headlines or play two hours of Call of Duty – instead, read a book or take a hot shower or bath. Do some light stretching and breathwork, or try a guided meditation.
How does screen time affect sleep hygiene?
Screens do not belong in the bedroom, whether it’s a television, tablet, or smartphone. Here’s why…
● Studies show that 1.5 hours of screen time at night may lead to a 1.5-hour delay in your body clock, signalling it’s time for sleep. With consistent use of screens at night, your bedtime may creep into the later hours. Two hours of screen time increases mental alertness. Screens we interact with, such as tablets or smartphones, keep the brain powered “On” keeping us awake.
● The blue light emitted from screens suppresses melatonin production. This light tells your body it is still daytime. The more time you spend with it in the evening, the more likely your sleep will be delayed or disrupted. Everyone has a unique tolerance level for blue light exposure or sleep disruptions. You may be able to watch a movie and go to bed immediately after, and sleep well. For excellent sleep hygiene, watch that movie somewhere else in your home other than in bed. The bedroom should be a sacred space for rest and, of course, for one other horizontal pursuit of happiness.
Photo by Karolina Grabowska
What are food and drinks to avoid before bedtime?
Avoid eating the biggest meal of your day before bedtime. Trying to sleep with a stuffed belly is uncomfortable, bad for your digestion, and will likely keep you up, tossing and turning. Your digestive fire is at its peak mid-day, so eat your most significant, complex meal then.
In general, these are things to avoid consuming close to bedtime:
● Spicy foods energize your body, which is best for an early dinner. Eating hot, green curry chicken at 9pm may have you feeling too fired up for sleep.
● Acidic or fatty (fried) foods can be hard to digest and disrupt sleep, causing indigestion.
● Sugar is a stimulant that takes your glucose levels on a rollercoaster ride, leading to anxiety and the inability to relax. Sugar consumption can lead to many unpleasant effects, such as night sweats, bad dreams, snoring, and upset stomach.
● You may believe that a glass of wine or a cocktail helps you relax to fall asleep. Alcohol is one of the worst offenders for robbing you of dreamtime. It is a diuretic, so you will probably wake several times to use the bathroom, and it may inhibit REM sleep which is an integral part of your nightly sleep cycle.
● Lay off the flat whites after 2 pm. Caffeine has a long half-life in the body (around 5.7 hours). While we all respond differently to its stimulant effect, a latte at 6 pm may have you up until midnight.
Going to bed hungry is also not advisable. Your body kicks ghrelin, a metabolic hormone that stimulates appetite, into high gear if you have not consumed enough calories. You may find yourself standing in front of the fridge at 2 am if you go to bed with a growling tummy. Some great snacks which will assist in helping you sleep are foods that provide either high magnesium or melatonin or both. Bananas, grapes, nuts, seeds, tart cherries, or rolled oats are great options. So, almond butter and sour cherry jam on toasted oat bread, peanut butter, and a banana or a handful of pistachios are all solid choices.
What are the common mistakes people make that impact their sleep?
You may run yourself ragged during the week and then think, “I will catch up on my sleep this weekend.” Two days on the weekend are an insufficient time to right a horribly wronged sleep schedule. Harvard Medical School states that serious health risks gain footing with long-term sleep deficits.
You may also be tempted to employ sleep sedative drugs instead of cleaning up your sleep hygiene. Your body will eventually find its way to a good night’s rest if you give it a chance, without using sedatives, unless you have a serious medical condition. Some pharmaceuticals have a side effect of sleepless nights. You can talk to your doctor about finding balance if you are experiencing these side effects with a prescribed medication.
Adjust your attitude about sleep. Feelings of dread that you “know you won’t sleep tonight” jack up your body’s levels of the stress hormone cortisol. Try out a sleep meditation app that will gently distract you and talk you into a relaxed state to drift off for the night. You could experiement with the Smiling Mind app, Pzizz, or Headspace.
How does exercise impact sleep hygiene?
It turns out that holding the couch down all day is not exerting enough effort to ensure sleeping like a baby. The Australian Institute of Health and Welfare reports that more than 50% of the country is not getting sufficient exercise daily. Getting enough physical activity gives you a massive boost to get great rest. Exercise Right reports that getting a workout in daily may help you stay in deep sleep longer. It’s well-known and backed by science that regular exercise is a dependable way to reduce stress and anxiety. Hitting the sheets with a worry-free and clear mind is optimal for sleep.
Track your activity level and sleep for a while, and find what works best for you. No precise formula for everyone regarding physical activity and sleep will work. Great ways to get hard stats on your activity levels and rest are with an Oura Ring, Garmin or Apple watch, or smartphone. After a few weeks of tracking, you can tweak your exertion levels for proper recovery and rest for optimal health. You may find it easier to build new habits by seeing the quantified stats changing in real time.
Building up your sleep hygiene repertoire takes time to integrate the new habits successfully. Be patient with the process; your body and mind will thank you for the effort.
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