Quality sleep is one of the most important pieces of overall wellness. In fact, sleep quality directly impacts many systems within your body, including cognition, reaction time, physical performance, immune system, stress levels, hormone balance, metabolism and digestion. If your wellness isn’t optimal, you may want to audit your sleep hygiene.
Read the following statements. Do they apply to you?
- I fall asleep within 15-20 minutes of lying down
- I regularly sleep 7-9 hours in a 24-hour period
- My sleep is continuous; I don’t have long periods of lying awake when I should be sleeping
- I wake up feeling rejuvenated
- I am awake and alert during the day, feeling fully productive
- There are no disturbances in my sleep from my partner, family members or pets
If the above statements sound like a dream, it might be time to adjust your nighttime ritual to develop healthier sleep habits. Here are five helpful tips to regulate your bedtime routine, reduce stressing and catch more Z’s.
- Stick to a schedule
The hardest, yet most important, change you can make is setting and sticking to a sleep schedule. Go to bed and wake up at the same time (or as close as possible) each day, even on weekends and holidays. This helps regulate your sleep-wake cycle, your internal clock that helps you fall asleep faster and wake up easier.
If you’re looking to alter your current schedule to be more consistent, it’s best to start with small changes. Gradually move your bedtime earlier by 15 minutes for three consecutive days. After that, continue adjusting in 15-minute increments, allowing your body time to adjust.
- Practice a relaxing bedtime routine
A relaxing bedtime routine signals your body that it’s time to wind down. Three important components of this bedtime ritual are light, electronics and soothing scents.
Two to three hours before bedtime, dim the lights. Lower light levels signal your brain to make melatonin, the hormone that promotes sleep. Turn off electronic devices before you tuck in. Research shows the light emitted by electronics, such as your phone, tablet or TV, can hinder sleep by signaling wakefulness to your brain. Finally, using scents like lavender, vanilla, valerian and jasmine can help stimulate your olfactory system and promote feelings of relaxation. Add fragrance to your bedtime ritual by using a diffuser or lighting a candle in your bedroom.
- Manage stress
Have you ever been in bed, unable to sleep because your mind wouldn’t stop running? Maybe you felt anxious about something important you had to do the next day or you had a mental checklist of things you needed to remember. Whatever the case, stress is another common trigger that keeps us lying awake at night.
To combat nighttime anxiety, it’s important to learn to manage stress. Here are some simple ways to do just that:
- Exercise during the day
- Exercise not only helps you fall asleep but also boosts stress-relieving endorphins.
- Keep a notepad and a pen on your bedside
- When your mind keeps you up with worries, tasks and reminders, quickly jot them down
- This will allow you to rest easier, knowing you won’t forget your thoughts in the morning
- Read a book to unwind
- Reading can ease your mind from running in circles and help you feel more relaxed and tired
- Perform a breathing exercise
- For example, try box breathing:
- Breathe in while counting to four, then breathe out while counting to four
- Focus on your diaphragm expanding a full 360 degrees
- Repeat continuously until you fall asleep
- For example, try box breathing:
- Perform a sleep meditation
- Apps like Headspace, Calm, Slumber and Buddhify offer sleep meditations and breathing exercises perfect for calming you down and alleviating stress at bedtime
- Evaluate your room
Think of your bedroom as a sleep-inducing sanctuary. Everything from the comfort of your mattress to your bedroom temperature is important to your sleep routine. Use the checklist below to determine if your sanctuary is sleep approved.
- Cool temperature: Two hours before bed, set your thermostat between 60 and 67 degrees Fahrenheit for an optimal sleep environment
- 65 degrees Fahrenheit has been found to be ideal
- Free of disturbing noises: If unwanted noises, like a leaky faucet, traffic outside or noisy family members, are keeping you awake, consider using ear plugs, a steady fan or a white noise machine
- Free of disturbing light:
- Allowing natural light to come in at sunrise is a great tool to help you wake up naturally, but it can also prevent you from falling asleep at night
- Turn off the lights and all devices at least one hour before bedtime
- Invest in quality curtains or a sleep mask to prevent light disruption
- The act of putting on a sleep mask can serve as a great signal to your brain and body that it’s time for sleep.
- For maximum comfort and effectiveness, invest in a blackout sleep mask that’s adjustable, breathable and does not place pressure on your eyelids, such as the Manta Sleep Mask.
- A comfortable, supportive mattress and pillows: Make sure to rotate and flip your mattress every three months to prevent harmful body impressions and extend its longer lifespan
- Watch what you eat and drink
What you eat and drink in the hours leading up to bedtime can affect your sleep tremendously. As a rule of thumb, don’t go to bed hungry or stuffed; discomfort will keep you awake.
In addition, avoid caffeine and alcohol prior to bed. The stimulating effect of caffeine can take 5-8 hours to wear off, so it’s best to avoid it after 2 p.m. Similarly, while alcohol can initially make you feel tired, it interferes with the normal sleep process, promoting non-REM sleep and leading you to wake up feeling exhausted.
Think about which of these techniques you can begin to incorporate into your routine and build from there. Make sleep a top priority, and you’ll surely reap the benefits!
By: Megan Petriello
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