Sleep Hygiene: How to set yourself up for success

This week, we will continue our discussion on the importance of sleep, one of our primary foundations of health and wellness. Last week, we went into the details of the circadian rhythm. This week, we will focus on establishing our first level of treatment, which involves creating a supportive sleep hygiene habit.

What Is Sleep Hygiene?

Sleep hygiene refers to the behaviors and environmental factors that support the ability to fall asleep and stay asleep. Think of it as setting the stage for your brain and body to transition smoothly into a state of rest.

The Pillars of Sleep Hygiene:

1. Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps establish and maintain your internal circadian rhythm, which is crucial for overall health, well-being, and optimal functioning. Research consistently shows that irregular sleep patterns can disrupt this natural rhythm, often resulting in poor sleep quality, increased daytime fatigue, and diminished cognitive function, as well as affecting mood and immune response. For those interested in learning more about the circadian rhythm and its impact on various body systems, I warmly encourage you to review last week’s informative article for more profound insight.

• Reference: A 2017 meta-analysis published in Sleep Medicine Reviews found that irregular sleep timing was associated with higher risks for sleep disorders and reduced sleep efficiency (Minges & Pack, 2017).

2. Sleep Environment Optimization

To create a restful environment: 

• Minimize noise

• Reduce light exposure

• Maintain a cool room temperature of ~65°F (18°C).

3. Limit Stimulants and Alcohol Before Bed

Caffeine, nicotine, and alcohol all interfere significantly with natural sleep cycles. A review article in Sleep Health (Roehrs & Roth, 2008) highlights caffeine’s ability to delay the onset of sleep and diminish the amount of deep, restorative sleep we get. Meanwhile, alcohol disrupts REM sleep, leading to more fragmented and less restful sleep overall. Nicotine, too, acts as a stimulant that can make falling asleep more difficult and reduce total sleep time.

4. Mind Your Evening Activities

Engaging in calming and relaxing activities before bedtime significantly helps facilitate a smooth and gentle transition to restful sleep. Reference: A randomized controlled trial featured in Behavioral Sleep Medicine (Kober et al., 2019) demonstrated that practicing mindfulness meditation before bed not only improved subjective sleep quality but also noticeably reduced symptoms of insomnia.

Using a still point inducer for 5-15 minutes before or once in bed can also help downshift your nervous system, aiding you in the transition to sleep.

5. Limit Screen Time Before Bed

Screen exposure from TVs, smartphones, and tablets is a well-known sleep disruptor that many of us experience daily. Reference: A 2020 meta-analysis published in the Sleep journal (Hirshkowitz et al., 2020) further confirms that screen time close to bedtime is strongly linked with delayed sleep onset and reduced overall sleep duration, particularly affecting adolescents and young adults who are more vulnerable to these effects. To support healthy sleep, it's recommended to turn off screens at least 60 minutes before bed, as peer-reviewed research shows that exposure to blue light from devices can disrupt melatonin production and delay sleep onset. For those who are more sensitive to light/dark cycles and the stimulatory effects of consuming media, two hours before bed may be a more effective time to avoid screens.

Why Is Sleep Hygiene Important?

Poor sleep is linked with numerous health issues such as weakened immunity, mood disorders, cognitive impairments, and chronic diseases like hypertension and diabetes (Medic et al., 2017, Sleep Medicine Reviews). Establishing solid sleep hygiene practices not only helps you fall asleep faster and get better quality sleep but also enhances overall health.

Final Thoughts

Sleep hygiene isn’t just a one-time fix; it’s a collection of thoughtful habits that you can nurture consistently for lasting, life-enhancing benefits. Make it a priority to establish a calming sleep routine, optimize your sleep environment, and develop soothing pre-sleep rituals—your body and mind will truly appreciate the care and attention you give them.

Sweet dreams and restful nights await.

Next week, we will discuss some helpful plant allies that can help support your sleep/wake cycle along with strategies of how and when to use them.

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To our health!