Ways to Optimize Your Sleep Hygiene
Have you ever heard of the term ‘sleep hygiene?’ Sleep hygiene refers to the behaviors that allow you to have optimal sleep. To have good quality sleep, you need to have good sleep hygiene.
Because sleep is fundamental to my energy levels, productivity, and focus throughout the day, my evening routine and sleep hygiene practices are non-negotiables for me. Learn about my top sleep hygiene practices and sleep routine tips!
What is ‘Sleep Hygiene?’
Sleep hygiene is all about mastering the art of sleep! It refers to both the environmental (cool temperature and dark room) and behavioral (what you do before bedtime) actions surrounding sleep.
Specific sleep hygiene activities can be tailored to implement into your life easily. Learning tips and tricks to harness positive sleep habits will enhance your sleep quality and elevate your night routine.
My Top Sleep Hygiene Practices and Sleep Routine Tips
Maintaining a consistent Sleep-wake schedule
For my body to get restful sleep, I try to go to bed at the same time and set a consistent wake-up time–even on weekends. Research shows a consistent sleep-wake schedule is even more important for your circadian rhythm than how much time you sleep. When your body is used to falling asleep at a certain time, it naturally winds down beforehand to prepare for rest. In turn, your sleep latency (the amount of time it takes you to fall asleep) gets shorter. Less time falling asleep = more restful sleep! Rising at the same time also creates a conscious rhythm for your body to follow and adapt to. The more consistent, the better!
creating a relaxing bedtime routine
Taking your time and not rushing through your bedtime routine helps create a more relaxing bedtime practice. Give your body enough time. Start when the sun sets. Slowing down alerts your brain and body it’s time to wind down. Activities such as reading, surrounding your environment with essential oil fragrances (lavender, clary sage, and chamomile), taking a warm Epsom salt bath, breathwork, meditation, reading, and drinking calming herbal teas are great ways to enhance your bedtime routine!
optimizing your sleep environment
Create a comfortable sleep environment by keeping your bedroom cool, dark, and quiet. Dim overhead lights, consider red light bulbs for bedroom lamps, put phones away, and adjust the thermostat for optimal sleeping temperature (60-67 degrees F). The quality of your bedding and mattress does make a difference in sleep quality by lessening your toxin exposure. I recommend investing in comfortable bedding, a supportive mattress, and high-quality pillows. Personally, I have a Birch mattress, Avocado pillows, and GOTS-certified organic cotton sheets.
limiting blue light exposure
Blue light from our exposure to screens such as our smartphones, computers, and tablets, reduces the naturally-occurring melatonin in our body. Melatonin is a hormone that our bodies secrete in the evening and nighttime to promote our sleep-wake cycle. When we scroll on our phones, watch television right up until bedtime, or work on our computer screens, we don’t support our bodies' wind-down period. In order to optimize my sleep-wake cycle, I use the Hatch Alarm clock. Hatch Alarm is an amazing tool for optimizing restful sleep and rejuvenating wake-ups. Hatch Alarm is a sunrise alarm clock, so it mimics the sunrise and wakes your body up by emitting light in your room and gentle sounds for an easier, peaceful wakeup.
evening stroll
Not only have studies shown that walking improves sleep quality, but an evening walk in particular may help you successfully wind down. Walking at a leisurely pace can relieve stress and digestion, partly by releasing serotonin, a precursor to melatonin. I love going for evening walks after dinner with my pup to boost melatonin and prepare for my bedtime routine.
drinking herbal teas
Certain herbal teas contain compounds that have been shown to have a beneficial relationship with sleep onset. For instance, one study found that chamomile decreased sleep latency by 16 minutes. Other calming herbal teas: Passionflower, lavender, lemon balm, valerian, and tulsi.
avoid eating 2 hours before bed
Consuming a meal right before bed can affect digestion, sleep quality, and the amount of time it takes to fall asleep. In the morning and afternoon, we have better insulin sensitivity, making use of the food we consume as energy. This means as the day goes on, we become more insulin-resistant. Check out my previous blog post on insulin sensitivity and blood sugar balance here.
Your body is supposed to be winding down at night, but when you eat late, your digestive system stays active. This can:
It makes it more challenging to fall asleep.
This leads to lighter, more fragmented sleep.
Disruption in thermoregulation. Digestion increases your core body temperature. But your body needs to cool down to fall asleep, so eating late can interfere with that process.
Supplements i take for my sleep hygiene
Magnesium glycinate and L-theanine (click on the links to read my blog posts about magnesium and l-theanine)
Magnesium is a mineral that plays a role in muscle relaxation and the regulation of neurotransmitters involved in sleep. Some research suggests that magnesium deficiency may be linked to sleep disturbances.
L-Theanine is a nonessential amino acid that enhances the nerve pulses in the brain and the release of neurotransmitters dopamine and serotonin. L-theanine at doses ranging from 50 -200 mg increases alpha brain waves compared to a placebo. Alpha brain waves are the most prevalent brain waves in relaxed people.
To improve my sleep quality, I take both magnesium glycinate and L-theanine around 7 p.m.
Research continues to illustrate the importance of sleep for your mental and physical health and overall well-being. Therefore, rituals and routines that optimize sleep are key to good sleep hygiene. Optimize your sleep by refreshing your nighttime routine, changing your behavior around sleep, supporting your circadian rhythm, and implementing key sleep hygiene practices.