Be your best today; be better tomorrow. This is one of my daily mantas. I can be neither my best today nor better tomorrow. Without adequate sleep.
Sleep is more than 7-8 hours in bed. The phrase “sleep hygiene” (i.e., good sleep hygiene) entails the habits surrounding quality sleep. Research has shown that regular sleep habits—a regular sleep and awake time is as important (if not more important) than the hours of sleep.
Here are some effective habits for good sleep hygiene:
Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock.
Ensure your bedroom is quiet, dark, and cool. Consider using earplugs, an eye mask, or a white noise machine, if needed.
Use a comfortable mattress and pillows. Bedding should be cozy and supportive to promote good sleep posture.
Reduce exposure to bright light in the evenings and increase exposure to sunlight during the day. Consider using blackout curtains to block out light.
Limit screen time (e.g., phones, tablets, computers, TV, etc.) at least an hour before bed. The blue light from these devices can interfere with the production of melatonin, a sleep-inducing hormone.
Eating heavy or rich foods within a couple of hours of bedtime can cause discomfort and indigestion. Limit fluids to prevent frequent bathroom trips during the night.
Caffeine and nicotine are stimulants that can interfere with sleep. Avoid them (don’t smoke period), especially in the late afternoon and evening.
Being physically active during the day can help you fall asleep more easily at night. Try to exercise at regular times during the day and avoid vigorous exercise close to bedtime.
Practice relaxation techniques such as deep breathing, meditation, or yoga to manage stress. A calm mind can help you sleep better.
Engage in relaxing activities an hour or so before bed, such as journaling, reading a book, taking a warm bath, or listening to soothing music. Avoid watching the news or reading materials that can excite the brain.
Limit yourself to short, 20-30 minutes naps, if you nap, and avoid napping late in the afternoon.
Strengthen the association between bed and sleep by avoiding the use of your bed for activities like working, eating, or watching television.
Avoid alcohol before bed. Alcohol might help you fall asleep, but it can disrupt your sleep cycle and lead to poor-quality sleep.
Spend time outside during the day. This helps regulate your sleep-wake cycle. Aim for at least 30 minutes of exposure to natural light.
Consider sleep aids carefully. I learned recently that melatonin has a half-life of about two hours. This means that, though it can help you fall asleep, it won’t help you stay asleep. Consider a supplement that is time-released (e.g., Sleep Relief™ from Nutritional Biochemistry, Inc., https://www.nbihealth.com/sleep-support/).
Sleep is one of the most important activities we can do to support physical and brain health. Consider your sleep habits—sleep hygiene—and….
Be your best today; be better tomorrow.
Carpe momento!