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Nine Tips For Better Sleep Hygiene

Nine Tips For Better Sleep Hygiene

by Awesome Author | Jul 7, 2019 | Mental Health

What Is Sleep Hygiene? Why Does it Matter?

Sleep hygiene is the series of routines, habits, and behaviors you partake in relation to your sleep. Unknowingly or not, each of us has our own rituals and behaviors which may impact our overall feeling of rest. Things like a 3 pm cup of coffee or sleeping in on the weekend to ‘catch up’ on sleep are examples of undesirable sleep hygiene behaviors.

Sleep hygiene is important because it can either improve or reduce the quality of sleep you are getting. A few simple tweaks can really improve the amount of sleep you are able to get – whether that is 6 hours or 9 hours.

This list is a holistic approach to improving your nighttime habits and is not a simple one-step solution.

You would think as a CBD company we would list CBD as a sleep aid, but we believe it’s more important to live a wellness lifestyle as opposed to simply adding and relying on a supplement to help you sleep. A ‘supplement’ is just that – a supplement to an already healthy lifestyle!

1. Develop a night-time wind down routine

This can include:

  • An Epsom salt bath
  • Stretching or yoga
  • Meditation
  • Journaling
  • Reading a book

Engaging in this series of behaviors will gradually signal to your body you are getting ready to go to sleep – and these behaviors will also aid in relaxing your mind and body.

2. Block out all light and noise

Darkness acts as a signal to your body it needs to prepare for sleep. If you aren’t able to completely control your circumstances, then things like a sleep mask and earplugs will ensure that you are able to block out as much light and noise as possible.

Alternatively, blackout curtains make a huge difference; also using masking tape to cover any small lights on chargers and cords.

3. Use a filter on electronics

Blue light from electronics can mimic sunlight and throw off our body’s natural circadian rhythm. These kinds of devices can trick our bodies into thinking it is still light outside and we should, therefore, stay awake. Apps like f.lux  can be installed to block out the high frequency wavelengths that may interfere with sleep.

Sleep Hygiene

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4. Be mindful of the temperature in the room

The ideal temperature for sleep is 60-67 degrees Fahrenheit. Keeping the room dark will aid in maintaining a cooler temperature, and a fan can be positioned near the bed as well.

5. Aim to fall asleep and wake up at a similar time each night

Waking up at a similar time will help strengthen your body’s natural circadian rhythm. Our bodies are designed to rise with the sun and sleep when it goes down – and sleeping in on weekends can throw this rhythm off.

The same goes for falling asleep at a similar time. You will find falling asleep will get easier as your body gets used to its new routine.

6. Move your body throughout the day

Being active throughout the day is beneficial for many reasons, but getting your heart rate up during the day may actually increase the length and quality of your sleep. As little as 10 minutes of walking or cycling on a daily basis is enough to reap these benefits when done on a consistent basis.

7. Stop caffeine at 12 pm

Our bodies are designed to have peak energy after waking up in the morning and should gradually drop throughout the day, ending in sleep at night. A stimulant like caffeine will cause an unnatural spike when consumed in the afternoon and may lead to a crash later in the day. Coffee and other stimulants are best when consumed in the first 30 minutes of waking up – when our bodies should be producing peak cortisol for the day!

Try to limit other substances like alcohol or chocolate to 4 hours before bedtime if possible.

Sleep Hygiene

Image Credits: Pixabay

8. Write down a to-do list

If you find it hard to fall asleep at night because your mind is racing with all of the things you need to finish tomorrow, take a minute to jot all of your thoughts down. Having a place to keep all of these thoughts is helpful because you won’t have to stress or worry about forgetting something – all of those thoughts will be waiting for you in the morning!

9. Worst case… use a supplement

Again, a supplement is just that – an extra bonus to an already healthy lifestyle. If you are really struggling to fall asleep at night, things like melatonin or CBD oil can help get your body ready for sleep.

Of course, the goal is to be able to fall asleep without these products, but they can be particularly useful in the beginning when you are trying to get your body’s rhythm back on track.

This article originally appeared on MadeByHemp.com

Featured Image Credits: Pixabay

 

The Relationship Between Sleep and Stress

The Relationship Between Sleep and Stress

by Awesome Author | Mar 16, 2019 | Psychology & Psychiatry

If you find that you are stressed and not getting enough sleep, you’re not alone. In a national sleep survey, 40 percent of respondents said they aren’t getting the recommended amount of rest. Many of the stressors we face in modern life, such as traffic jams, difficult co-workers, or relationship conflicts, can trigger a fight-or-flight response, and prolonged exposure to this stress without relaxation can result in shorter sleep duration and poorer quality sleep. To improve sleep quality and cope with chronic distress, some strategies are more effective than others.

How Chronic Stress Affects Sleep

When you experience a perceived threat (physical or psychological, real or imagined), your body’s hormonal stress response gets triggered, creating a cascade of physical changes that lead to the release of glucocorticoids like cortisol by the endocrine system. The release of cortisol and other stress hormones creates a burst of energy that allows you to fight or run from real and present danger.

 

A healthy stress response involves a quick cortisol spike followed by a rapid decrease once the stressful event has passed. This endocrine system response is controlled by negative feedback loops mediated by the hypothalamic-pituitary-adrenal (HPA) access in the central nervous system.

 

What’s important to know in this context is that the HPA access also plays an important role in modulating the 24-hour sleep-wake cycle. Prolonged stress levels have been correlated with HPA access hyperactivity, decreased sleep duration, as well as reduced REM sleep and delta power, leading to poorer quality sleep, impaired memory, poorer mood regulation, which can, in turn, lead to a more stressful mindset.

Sleep and Stress

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Stress Management Sleep Strategies

If your sleep problems are being compounded by the effects of stress, sleep may come easier with the implementation of healthy stress management techniques before bed. Coping with distress takes many forms, and can involve emotional engagement or emotional disengagement.

 

Notably, one study found that strategies that reduce emotional avoidance and enhance emotional awareness are helpful for reducing the impact of stress on sleep onset latency, while strategies that increase avoidance, such as alcohol use, can lead to longer sleep delays.

 

Healthy coping strategies that reduce emotional avoidance include meditation and simple breathing exercises, which can reduce stress and tension in the body, lower stress hormone levels, and help sleep come more easily.

Problem-solving can also be a way to reduce stress, but it can be stimulating and should be done earlier in the day rather than before bed.

 

It is important to leave enough time for distress management and also enough time for sleep itself. Educate yourself about additional stress management sleep strategies and read more about the benefits of a good night’s sleep to inspire you to figure out a plan to create space in your busy life to reduce your stressed mind before bed.

A Word From Verywell:

Not all sleep problems are due directly or entirely to a stressed mind. Certain hormonal changes that come with menopause or even natural aging can alter sleep patterns. Certain medications can also have an effect on sleep, as can caffeine, alcohol, and other things you consume. If you are feeling that you are managing your disorder well and find that your sleep has not improved, you should consult your doctor to see if one of these other causes could be affecting you or if you might have a sleep disorder.

Article Sources:

This article by Elizabeth Scott was previously published on verywellmind.com

About the Author:

Elizabeth Scott MS is a wellness coach specializing in stress management and quality of life, and the author of 8 keys to stress management. Learn more about the author.

8 Keys to Stress Management (8 Keys to Mental Health)

Featured Image Credits: Pixabay

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