Healthy Sleep Hygiene
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 sleep as the body begins to metabolize the alcohol, causing arousal/stimulation/wakefulness.
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 large meals within 2 hours of bedtime.
However, if you are hungry before bed, if you’re blood glucose levels are too low, this too can disrupt sleep so have a small snack before bed.
Also dietary changes can cause sleep problems, if someone is struggling with a sleep problem, it's not a good time to start experimenting with spicy dishes.
Remember, chocolate has caffeine.
Ensure adequate exposure to natural light during the day. 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.
Ensure pure darkness during sleep and a cool temperature. If you can hold your hand up in front of your face and still see it in the room you are sleeping in, it may be too bright. Darkness is the second piece needed to maintain a healthy sleep cycle.
Hang darkening curtains/window treatments or try night eye shades.
Optimal average temp for sleep 60-68 degrees F
Establish a regular relaxing bedtime routine. Try to avoid emotionally engaged conversations, TV shows and activities before trying to go to sleep.
Try not to dwell on, or bring your problems to bed. Instead, write them in a journal and put your worries “away” for the evening if possible.
Avoid electronics within 2 hours of bedtime (computers, phones, etc). The brightness of electronic screens and the stimulation to your brain are disruptive to sleep.
Associate your bed with sleep. Try to avoid watching TV, listening to the radio, or even reading once in bed for the evening.
Scientists have recently suggested that 10:00PM-6:00AM is the best window for promoting healthy sleep, for the majority of adults.
If you continue to have sleep difficulties, consult with your healthcare team or check out this super helpful Sleep Test to find answers - empower yourself + support your health & wellness!
Happy, healthy sleeping to you!