Improving Sleep Hygiene
If you have ever had a session with me, you probably have heard me talk about sleep hygiene. It is on my mind this week because my partner and I are taking turns sleeping downstairs with our dog as she recovers from surgery and our sleep routines and schedules off track (she is ok but she hates wearing her donut).
I also have a sleeping disorder so sleep hygiene is something that I have done a lot of my own research about. Sleep is one of the number one ways to improve your mental and overall health. Sleep deprivation can have a negative impact on your mood, increasing symptoms of depression and anxiety. It can also leave you feeling less able to concentrate and remember things.
The first thing that is important about sleep hygiene is going to bed and waking up at the same time. I realize that this can be difficult if you are on shift work so I would say to keep the same schedules on the days you have off. This includes weekends too. Your circadian rhythm is like a clock that your body works by that repeats every 24 hours, so it is important to keep it regular.
Along with keeping regular sleeping hours, it can also be helpful to create a ritual or routine around the time you go to bed. You probably already do this, putting on pajamas, brushing your teeth, reading before bed. However, creating and maintaining a nighttime ritual can help send signals to your body that is time to sleep. I wear contacts during the day and when I put on my glasses at night, I notice that I get much sleepier, so much so that I can’t wear my glasses during the day. Try to find something that you only do when you are about to go to sleep.
Here are some other ways to improve your sleep hygiene:
Try not to eat at least 1-2 hours before going to sleep. Digestion can throw off your circadian rhythms and send signals to your brain that it isn’t time to sleep. Eating sugar before bed can especially effect this because of the “sugar high” effect that happens.
Using screens before bed is not recommended (I am guilty of this) because the light from the screens is a signal to your brain that it is daytime.
If you have to go to the bathroom in the middle of this night, try to do so with as little light as possible (while still being safe, you don’t want to trip over anything). Light is another signal for waking up.
If you find that your thoughts won’t stop when you are trying to go to sleep, listen to a podcast (preferably one that you are only mildly interested in). This will help distract your mind and hopefully help you get to sleep.
Avoid caffeine, alcohol or strenuous exercise before bed as these can again send those mixed signals to your brain.
If you are restless and can’t fall asleep, get up and do a small task away from your bed and then return and try to go back to sleep.
Don’t use your bed for eating or watching TV etc. This can help make your bed a sleep signal.
Eating regular meals throughout the day will keep your circadian rhythm running smoothly and make it easier to fall asleep.
If you are still having trouble sleeping, talk to your doctor about ways to improve your sleep habits.
I’m sure that I will have more to say about sleep in the future, but this is it for now. Sweet dreams!