The big snooze

We usually associated the word ‘hygiene’ with being clean and tidy, but if you dig a little deeper, you’ll find that the word is also used to describe the practices and habits that impact on our health. One of the biggest and most influential ‘hygiene’ that has a large influence on your overall health and sense of wellbeing is your sleep hygiene.

We all know how important it is for us to get a good night’s sleep, but so many people around the world have poor sleep hygiene. That is, poor practices and habits that are not supportive to them getting the essential rest that they need. We know that losing sleep is not good for us and as well as making us feel like we’re walking around like zombies, studies have shown that a lack of disease makes us more likely to suffer from memory loss, stress, depression, mood disorders and more. Therefore it pays to practice good sleep hygiene.

If you’re struggling with poor sleep at the moment, it’s important to be aware that the issue often stems from your personal habits throughout the day and your sleeping environment. Here are some simple steps that you can take to improve your sleep hygiene today. As with everything, if you are really struggling or suffering from insomnia, it is important to pay a visit to your GP just to rule out any other causes.

Set a bedtime – Our brains love routine and getting into the routine of going to bed and getting up at the same time is essential for getting better sleep. Yes, this includes the weekends too.

Make a bedtime ritual – Many people get stressed around sleep, especially if they’re having trouble with it. This means that many are tense when they get into bed, worrying and fretting over whether or not they’re in for another eight hours of sleeplessness. Therefore a calming bedtime routine is essential. You want to feel relaxed when you get into bed, so set up a pre-bedtime ritual that supports this. For example, you might switch off your phone and avoid all screens up to an hour before you switch off the light. You might diffuse lavender essential oil in your room because this supports relaxation. You might play a guided meditation to calm you down or listen to some soft music. Many people unwind by reading a few chapters of a book before sleep. Find what works for you and make it sacred. Over time you’ll grow to enjoy this little ritual.

Make sure you’re exercising during the day – Exercise is fantastic for reducing stress and boosting your mood. Make sure that you’re doing some physical activity every day. This will ensure that you’re working out any stress and wearing yourself out so you can nod off peacefully. For best results, try exercising in the early evening or afternoon, and try to avoid exercising close to bedtime as it could have the opposite effect and keep you awake.

Get enough light – Your circadian rhythm is your inner clock that regulates your sleep patterns. It’s triggered by light and darkness. By making sure that you’re getting enough sun during the day, you’re ensuring that your rhythm is synched effectively with the outer world, which should help you to fall asleep easier.

Make your room sleep friendly – This means that your room should be completely dark without any light to disturb you. If you room is too bright, try investing in a sleep mask. Your room should be quiet and it should be slightly cool. As your body temperature drops slightly when you fall asleep, keeping your room cool can actually help you to fall asleep faster.

Invest in your bed – Make sure that your bed is as comfortable as it can possibly be. Have a mattress and pillow that supports your body perfectly. Believe it or not, an old mattress or uncomfortable pillow could be the cause of your sleepless nights and a simple tweak could improve things dramatically.

Eat light – Ensure that you finish your dinner several hours before you go to bed, as it can be very difficult to fall asleep with a full stomach. If you get peckish after dinner, opt for snacks that can assist your body to sleep. For example, foods that contain l-thryptophan have a naturally calming effect which helps to induce sleep. Examples of foods rich in l-thryptophan include turkey, oats, milk and pumpkin seeds.

Write it down – Keep a notepad and a pen by your bed and if your mind is buzzing, try writing down all your worries and thoughts. This will help to get everything out of your head so you can relax. And don’t worry about forgetting anything – remember it’s written down so if there’s something important that you need to remember in the morning, you can just read over it then.