Sleep Hygiene

Sleep is one of the most important parts of maintaining health.  It’s a time to revitalize our body and mind.  Typically, the recommendation is that adults should get 7-9 hours of restful sleep each night.  The CDC states that more than ⅓ of adults in the US do not get enough sleep.  14% have trouble falling asleep and 17% have trouble staying asleep. 

Decreased or poor quality sleep makes you more likely to get sick.  Prolonged lack of sleep leads to decreased metabolism and weight gain, risk for Diabetes Mellitus, obesity and heart disease.  It impacts your mood, making you at increased risk for depression.  It can also lead to increased errors or accidents.   When you get enough good quality sleep, your focus and energy improves.  It also leads to decreased inflammation in the body.

To ensure better quality and quantity of sleep, sleep hygiene practices can help.  Sleep hygiene can include the environment you sleep in, sleep schedule, bedtime routine, and daytime habits.

The environment you sleep in is very important.  Make sure you are using your bedroom for sleep and intimacy only.  Try to eliminate tv or screens.  Keep your phone out of the room or if you must have it, keep it out of reach.  Keep the temperature of the room cool, around 68F.  It is important to keep the room dark without light (no night light).  Blackout curtains or an eye mask can help.  A sound machine or ear plugs may help eliminate noise.

It can help to get to bed at around the same time each night, even on weekends, or days off.  Set an alarm to remind you if needed.  Consider what time you will wake up- what time do you need to get to bed so you get 7-9 hours of sleep?  A bedtime routine can help with relaxation.  Some options to consider include taking a warm shower or bath, soft music, practicing mindfulness or meditation, making a gratitude list, a cup of chamomile or decaffeinated herbal tea, warm milk, reading a real book (not on your phone), or using essential oils (lavender is great for sleep)- a few drops on your pillow or in a diffuser or a lotion to put onto your skin.

Avoid caffeine for  4+ hours as well as eating 2 hours before bed.  Avoid blue light or screens.  Try to avoid long naps or naps late in the day.  Exercise should be done at least 2 hours before bed.

If you are still struggling with sleep, it can help to keep a sleep diary.  This can help identify possible problems in your routine.  Keep track daily for 2 weeks:

• The time you go to bed and the time you wake up

• Any medications you take

• The time and amount of caffeine and alcohol you have

• The time you eat dinner and anything after (snacks, dessert, etc)

• When and how long you exercise

• The time you put down electronics and stop watching tv