Sleep Hygiene
Did you know that we spend about a third of our lives asleep?
Sleep is such an important part of your overall health that no amount of healthful food and exercise can counteract the ill effects of poor sleeping habits. Poor sleep can lead to ailments from short-term memory loss and behavioral problems, to weight gain and disease. A disrupted sleep cycle also adversely affects your body's production of melatonin, which is both a hormone and a potent antioxidant that protects you from things like cancer. Poor sleeping habits can also raise your levels of cortisol, the stress hormone. Additionally, when your body is under stress, it releases hormones that increase your heart rate and blood pressure; your muscles get tense, your digestive processes stop, and certain brain centers are triggered, which alter your brain chemistry. Left unchecked, this stress response can eventually lead to headaches, anxiety, and depression.
Address and Remove the Underlying Cause:
Sleepiness – Under normal conditions, your sleepiness should increase throughout the day, peaking just before you go to bed at night. This is ideal, as you want your sleep to be high at the beginning of the night. Making sure you’re exposed to bright sunlight, and high-quality lighting during the day, followed by decreased light exposure once the sun sets, will help maximize your natural sleep cycle so that you’re appropriately sleepy at the end of the evening.
"Noise" – “Noise" occurs in three zones: the mind level, body level, and the environmental level. If the noise is conceptually greater than your level of sleepiness, you will not fall asleep.
Mind “noise”: or unstoppable thoughts running through your mind at night.
Body “noise”: includes pain, discomfort, indigestion, side effects from prescription drugs, or residual caffeine from drinking coffee too late in the day.
Environmental “noise”: is usually obvious, such as noises in your room or house, a snoring partner, music, lights, or being too hot.
More often than not, the reason why you can't fall asleep is NOT because you're not sleepy enough, but rather because you're subjected to excessive “noise”.
Other causes of sleep trouble can be hormone related, anxiety, depression, medication, pain, sleep apnea, restless leg syndrome, and more.
The Proper Environment
Light –For proper sleep your bedroom should be pitch dark at night. Install blackout shades or thick drapes. Even the barely noticeable light from a streetlight, a full moon, or your neighbor‘s house can interfere with the circadian rhythm changes you need to fall asleep.
Temperature -- Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, as low as 60 to 68 degrees.
Your Bedroom:
Use your bedroom only for sleeping
Move the TV and other electronics out of your bedroom
Keep your bedroom quiet and dark
Your Bedtime Routine:
Get regular exercise -- but not within 3 to 4 hours before bedtime
Create Relaxing Bedtime Routine--do non-stimulating activities as you get close to bedtime (reading, meditation, listen to calming music, or soak in a hot bath)
Avoid TV and bright screens a few hours before bed – lights can be detrimental for sleep
Go to bed at the same time every night
Consider using a sleep mask and ear plugs
Things to Avoid:
Avoid drinking any liquids after PM if waking during the night to go to the bathroom is a problem
Avoid eating at least 3 hours before bedtime
Avoid consuming anything that has caffeine or other stimulants in it (including tea, coffee, chocolate)
Avoid drinking alcohol before bed
Avoid taking medicine that makes you feel energized right before bed
Avoid naps during the day