Sleep Hygiene

We don’t just mean taking a shower. Sleep hygiene is a set of behavioral practices that began in the 1970s, intended to help those with mild insomnia work their way to more restful sleep. The concept has seen a resurgence in recent years largely due to the influence of blue light – in particular, our phones. Even if you don’t suffer from insomnia, certain sleep practices and routines could potentially help you get a better night’s sleep. And who doesn’t need a little of that in their lives?!

by Amanda Harper

ENVIRONMENT

Your bedroom should be your sanctuary. While it may not always be possible to create the perfect conditions for sleep every single night, you should do what you can to set yourself up for sleep success.

Temperature

Sleep researchers have found that the best temperature for sleep is between 60 to 67°F, with an average of 65° for most people (infants do best with a temperature that’s slightly warmer, up to 69°F).

This is slightly cooler than the ambient temperature most people prefer during the day. Why? The sleep hormone melatonin actually causes your body temperature to drop by up to two degrees, sending warmth to your outer extremities and letting your core cool. Warm temperatures can cause fatigue and restlessness.

Comfort is Key

We don’t have to tell you that having a comfortable, supportive bed is important to sleep. But you might need reminding that having the right pillow and bedding for your needs is just as important. Invest in your sleep comfort!

NOISE

Noise tends to disrupt sleep. While it may seem counterintuitive, many people find that consistent noise helps them sleep better; it can “drown out” random environmental noises, such as passing traffic or barking dogs. Studies consistently show that noise machines do help people sleep better. A recent study showed that people who listened to a white noise machine actually fell asleep 38% faster!

White Noise

Explaining what white noise actually is can be a little complicated and full of jargon. Put most simply, it’s a sound generated by a random signal of equal intensity at different frequencies; the result is a staticky hiss sound that stays at a fairly even volume. This is fairly similar to a fan running – which many people enjoy listening to while sleeping!

Pink Noise

Pink noise has more power at lower sound frequencies, making it a deeper, “warmer” sound. To the ear, pink noise falls somewhere between a hiss and a “shh” sound, somewhat like a steady rainfall.

Brown Noise

This sound has even deeper low frequencies without the high frequency sounds heard in white and pink noises. Brown noise sounds a lot like waves of the ocean. Some studies show that brown noise can help with tinnitus.

Ambient Sounds

Some people prefer sound machines that produce ambient, environmental sounds, such as a jungle or rainy forest. Studies show that these sounds especially help people who struggle to unwind before bed. These can also be more effective if you know that there will be a lot of noises around you while you sleep; the randomized natural sounds can mask the sudden noises going on around you.

Earplugs

For many people, any noise at all can be a problem. Earplugs can dampen or even block incoming sounds. It’s important to select a pair that was designed for sleep, fits comfortably and offers you a level of sound that you’re comfortable with.

ROUTINE

One of the most important foundations of good sleep hygiene – even from its inception – has been setting and maintaining a sleep routine.

Set a Schedule

Go to sleep and wake up at the same time every day – yes, even on weekends. This keeps your body’s rhythms on-beat, so to speak. There are apps that can help you determine when the best times to fall asleep and wake up are for your sleep cycles.

Get Ready

Follow the same steps each night for getting ready can help reinforce to your brain that it’s really time for bed. This can also reduce anxiety about the next day; goodbye, Sunday Scaries! For example, this might look like putting on pajamas, going through your skincare routine, brushing your teeth, getting a glass of water and then reading for an hour. This is also a wonderful way to build a little “me time” into your day!

SCREENTIME

We are all addicted to screens. Our phones are always within arm’s length, even when we’re watching television and fiddling with our laptop or iPad. Blue light emitted by your screens can disrupt your body’s biological clock, sending signals to your brain that it’s daytime – just before you’re ready to hit the hay.

Power Down

Any light before bed is disruptive to your sleep cycle – yes, even your bedside lamp. The easiest way to get your brain ready for bed is to cut off light sources that aren’t necessary. While you most likely want to be able to see your way to the bed, that makes turning off the TV and your phone the obvious choice. At least an hour before bed, experiment with turning off the TV, putting down your phone and turning off any unnecessary ambient lights.

Night Shift

Most phones have a “night shift” feature that changes the screen’s light output away from the blue light spectrum. This is definitely the wisest choice for anyone who simply can’t put down their phone before bed. Again, it’s best to do this at least one hour before bedtime. If you’re reading in bed, use night mode for the duration.

Screen Your Content

Scrolling through social media, reading the news, streaming the latest episode of your favorite thriller… we’re all guilty of consuming internet content at night that isn’t exactly conducive to sleep. Before bedtime, filter out any digital input that might get your heart rate elevated or mind racing.

WHEN’S IT TIME FOR AN INTERVENTION?

If you have tried just about everything and you’re still struggling to sleep, it may be time to consult a doctor or sleep expert. While OTC treatments may provide some relief, it’s important to rule out sleep disorders such as sleep apnea or restless leg syndrome.

Melatonin

Many people have begun taking melatonin supplements before bed. Studies have shown that this supplement is especially helpful for people who must sleep during daytime hours, such as night shift workers.

Herbal Tea

Many herbal (caffeine-free!) teas designed to act as sleep aids are on the market. The effectiveness obviously varies by the ingredients contained within, but most people find simply enjoying a warm beverage before bed quite soothing.

Lavender

For centuries, lavender’s soothing fragrance has been considered a natural sleep aid. The few studies into its efficacy have shown promising results, but more research is needed. If you enjoy the scent, an essential oil diffuser in your room with lavender oil may be just the ticket.

CBD

Many studies have shown that CBD can help reduce anxiety and help you get a better night’s sleep. While more research may be needed into whether it’s an effective treatment for diagnosed sleep disorders, most anecdotal reports say that CBD does help many people with sleep!

Tryptophan

This amino acid has been shown to improve sleep quality. Your body needs this amino acid and can’t produce its own; in addition to helping you sleep better, ensuring this supplement is a part of your vitamin/dietary routine can improve your overall wellbeing!•