Your Sleep Hygiene
The right environment for a perfect night of sleep!
Darkness - Make sure that your blinds and curtains are shut and there is no light coming through from the outside. Switch off all the lights inside the room as well.
* Recently I discovered using the red light on my headlight, to help my body produce melatonin, the sleep hormone, or I like the soft rosy light coming from my Himalayan salt lamp. Right before sleep though, I switch them off and if there is any light coming from the outside, I use a sleeping mask over my eyes.
Cold – It is important that your room is at a temperature that makes us want to cover ourselves with a blanket. Covering with a blanket gives our body signals of comfort and safety.
*I love sleeping in my down sleeping bag for the feeling of being snuggled. I recently bought myself a weighted blanket that weighs 15 pounds and when I put it over a regular blanket, I instantly feel relieved, calm, and relaxed. I highly recommend you give it a try.
Quiet - It is essential that the room we sleep in is quiet. Use earplugs if necessary.
*Some people favor white noise (a fan, air-conditioning, or white noise devices/recordings).
Comfort – Make sure that you sleep on a comfy mattress that supports your spine, especially your neck, so you don’t want to wake up with your neck stiff and sore as that may lead to a headache.
What fulfills a night of good sleep?
- Undisturbed sleep
- Revitalizing sleep
- Deep sleep
- Sleep at a length that suits the average person needs of 7.5-8 h
The obstacles to good quality sleep:
- Alcohol consumption before bedtime. It may seem that alcohol helps us fall asleep, but the overall effects on sleep quality are negative.
- Meds, herbs, and stimulants such as coffee or certain teas - In the evening, try to avoid anything containing guarana, kola, yerba mate, ephedra, or ginseng.
What helps you get a good night's sleep?
- Sleep ritual - Sends a signal to our body that it is time to sleep. It is a good idea to make those procedures regular so they become habitual. It can be as simple as brushing your teeth, reading a book, listening to calming meditation music, or journaling.
- Regularity - Our body must adapt our new habits and asks for them. In the morning, I recommend sitting in the sun for 10 minutes, opening the windows to breathe fresh air, stretching, or doing a short meditation.
- Light snacks before sleep - Especially quality protein like cottage cheese, half or full-fat yogurt, sour cream, and eggs, can help us have more quality sleep. Beware of heavy and high-carb meals, sweets, and chocolate.
Top pick snacks:
- Almonds – Contains melatonin, magnesium, and other minerals promoting quality sleep.
- Turkey – Lean protein containing an amino acid called tryptophan that helps us fall asleep.
- Camomile tea – Aids in better quality sleep thanks to certain antioxidants it contains.
- Salmon – An omega-3 and vitamin D-containing superfood. There has been a debate about whether vitamin D should be better taken in the morning because it is the sunshine vitamin, or at night. After all, we must sleep well. The research is ongoing but in terms of salmon which contains 100 g (about 500 IU of vitamin D) that is not even a quarter of the recommended daily intake, but combats it with the protein and omega 3 that are beneficial for us, therefore I recommend it as a snack before sleep.
- Walnuts – Promote quality sleep thanks to melatonin and good fats.
- Passionflower – The tea contains apigenin, which promotes secreting GABA, an inhibitory neurotransmitter that lowers the activity of the nervous system, reducing stress and promoting relaxation.
I recommend supplements as a quick fix for you to start sleeping better and waking up fresh and energized, but before you spend tons of money on supplements, let’s discuss which ones are the most suitable for you, contact me!
Go to bed sooner than usual. Take your time to prepare for bed. These rituals don’t deserve to be rushed. If you have a load of thoughts, I recommend unloading them into your journal. It can be pressing stuff from what you gathered in your day and you need to free it from your mind for it to feel rested. We can wake up mid-sleep due to nervousness, anxiety, or panic attacks all due to our minds not feeling entirely settled for the night.
Disturbing activities for an unrested mind:
- Watching TV
- Social network scrolling
Our brains are led to confusion by this and it will have a difficult transition to relaxing.
Supporting activities for a rested mind:
- Exercise. But NOT right before bedtime
- Walk by nature at the beach, in a park, or somewhere quiet and pleasant
- Read a book
- A craft technique such as crocheting
- Meditation and breathwork
Go nice and slow for your evening routine to reflect a resting environment for your upcoming bedtime!
