A Guide to Sleep Hygiene
In Australia, 2 in 3 people* report having at least one sleep problem. Sleep is necessary for healthy functioning of the body and brain and impacts how we interact with one another and show up in the world.
When our busy modern lifestyles clash with our natural sleeping pattern, aka, our Circadian Rhythms, we need to look at ways to mitigate the impact of inadequate sleep.
Here’s our guide to sleep hygiene:
Take in the morning sunlight
Natural blue light from the sun helps regulate your circadian rhythm, making it easier to wake up in the morning and fall asleep at night. Finding a sunny spot first thing in the morning helps you get the right light to wake up properly.
Get moving
Physical activity promotes overall health and improves sleep quality but try to avoid intense exercises close to bedtime as they can be overstimulating.
Watch the coffee
Caffeine can stay in your system for 8 to 12 hours, so it's best to keep this in mind when you’re having your last cup for the day.
Dim those lights
Lowering light levels in the evening, especially blue light, helps your body produce melatonin - the sleep hormone. Use dimmable lights or lamps with warm, low-intensity bulbs or blue light filters.
Screen time
Exposure to blue light from screens is thought to inhibit melatonin production, which delays sleep onset. Despite this, new research may contradict this long-held belief. Still, considering the role of light in the brain’s hormone regulation, scientists still conclude that reducing screen time and light exposure before bed can promote better sleep quality.
Switch to red light
Red light has a minimal impact on melatonin production. Use red light filters on devices, light bulbs/ lamp shades and windows to create a sleep-friendly environment in the evening.
Find your chronotype
Early bird? Night owl? Not everyone is suited for night shifts and some folks just aren't morning people. Although it’s not a quick fix, if you know your natural rhythm, you’ll be able to find opportunities that suit your schedule.
Get to know your sleep
The quality of sleep you get is vital for supporting your physical and mental health. Environmental factors and duration affect your sleep cycle and how refreshed and revitalised you’ll be when you wake up. One important factor is completing a REM cycle before waking up and not waking in the middle of it, so learning about sleep timing can help you plan your night-time recuperation.
Routine
Finding a bedtime ritual or routine can help signal to your body that it's time to sleep, making it easier to fall asleep quickly. Maintaining a regular sleep-wake cycle is always the best way to reinforce the body's natural rhythms. Reading a book is a classic ritual, but you might prefer knitting.
Keep your bedroom cool and dark
A cool and dark environment is conducive to sleep. Blackout curtains can block external light (and sound) in the evenings, and a fan can help you sleep better by maintaining a cool room temperature.
Shhhhhhhh
Minimising noise in your bedroom helps prevent disturbances throughout the night. If you live in a busy area, try earplugs, noise-blocking curtains, or a white noise generator.
Early dinner is a winner
Eating large or heavy meals before bed can cause discomfort and interfere with your ability to fall asleep. Eat an early dinner and lighter snacks if you get hungry close to bedtime.
Practice breathing exercises
Relaxation techniques such as deep breathing or progressive muscle relaxation can reduce stress and help you fall asleep. These practices are an excellent ritual for calming the mind and body before bed.
Napping for effect
Napping to catch up on sleep can be helpful at times. However, to achieve optimal benefits without impacting your sleep that night, only nap for 20 minutes at a time.
Are you losing sleep over something? Need to talk it out? We provide a 100% confidential, safe space for you to speak your mind about ... your mind. Get in touch with us to talk self-care, mental health and workplace wellbeing.
References:
*Inquiry into Sleep Health Awareness in Australia. (2018). Impact of Sleep Deprivation on Health and Safety.
