We all know that trying too hard can make it worse. Remember when we were kids trying to escape the Chinese finger trap. Just as in escaping the finger trap, there are things you can do to make it easier for sleep to find you. It’s called sleep hygiene.
Sleep hygiene refers to the practices and habits that are conducive to sleeping well on a regular basis. Good sleep hygiene can significantly improve the quality of your sleep and overall well-being. Here is a list of sleep hygiene tips.
Read each and then give yourself a score out of ten on how well you’re doing with that particular aspect of your sleep hygiene. Why not choose one or two things listed below and make a difference.
1. Establish a Consistent Sleep Schedule: Self Rating Score /10
One of the most crucial aspects of sleep hygiene is maintaining a regular sleep schedule. Build a sleep habit. Usually that entails 7-8 hours of sleep.
- Go to bed and wake up at the same time every day, even on weekends.
- If one is more important than the other, I would say getting up at the same time! Why? Because fixing the get up time guards against disrupting sleeping patterns and the body’s internal clock or circadian rhythm will naturally reset the going to bed time.
- Having one day a week off, allowing an hour sleep-in appears to be okay and shouldn’t disrupt things too much.
2. Create a Relaxing Bedtime Routine: Self Rating Score /10
- Develop a pre-sleep routine that signals to your body that it’s time to wind down.
- This could include activities such as a general tidy up, folding/ironing clothes, reading, taking a warm bath, practicing relaxation exercises like deep breathing, progressive muscle relaxation, mindfulness tasks or some soothing music or radio (for instance, ABC radio).
- Avoid stimulating activities and bright screens at least an hour before bed, as they can interfere with your ability to fall asleep.
3. Optimize Your Sleep Environment: Self Rating Score /10
- Your bedroom should be a sanctuary for sleep.
- Ensure that it is cool, quiet, and dark. Consider using blackout curtains, earplugs, or a white noise machine to block out any disruptive light and sounds. Invest in a comfortable mattress and pillows that support your preferred sleeping position. Experienced travellers know all too well the value of Blu-Tack for that little red light.
- It’s typical for adolescents to socialise and hang out in their bedroom, using their bed for social media catch ups, eating, listening to music, watching TV and movies. Bed needs to be a stimulus or a trigger for sleep not for being awake. So reserve bed primarily for sleep.
4. Be Mindful of Your Diet and Exercise: Self Rating Score /10
- What you eat and drink can affect your sleep.
AVOID
- Avoid large meals and spicy foods at least 2-3 hours before bed. They can easily cause discomfort and indigestion.
- Caffeine (coffee, tea, cola, chocolate) is usually not advised which for some people may be up to 6 hours before bed.
- While alcohol might make you feel sleepy, it can later disrupt your sleep cycle with extra waking ups and in particular, resulting in less deep restorative sleep.
- Consuming sugary foods and drinks close to bedtime can cause a spike in blood sugar levels, leading to energy bursts that can keep you awake.
- Similarly, refrain from using nicotine products, such as cigarettes and e-cigarettes, close to bedtime.
- Regular physical activity can promote better sleep but try to finish exercising at least a few hours before bedtime. The metabolism needs to slow down. Your heart rate generally needs to be at least 60 bpm before it’s likely you’ll go to sleep.
DOs
- Consider drinking a cup of herbal tea, such as chamomile or valerian root tea, before bed. These teas have calming properties that can help you relax and prepare for sleep. Make sure the tea is caffeine-free.
- Staying hydrated is important, but drinking too much liquid before bed can lead to frequent trips to the bathroom, disrupting your sleep. Try to drink most of your fluids earlier in the day and reduce intake in the evenings.
- Certain foods can promote better sleep. Foods rich in tryptophan, such as turkey, chicken, milk, cheese, yogurt, nuts, and seeds, can help increase the production of melatonin, a hormone that regulates sleep. Additionally, foods high in magnesium, like leafy greens, bananas, and avocados, can help relax muscles and improve sleep quality.
- If hungry before bed, opt for snacks that have a balance of protein and carbohydrates, such as a small piece of fruit with a handful of nuts.
5. Limit Naps: Self Rating Score /10
- If you need to nap, try to keep it to 20-30 minutes and avoid napping late in the afternoon.
While short naps can be beneficial, long or irregular napping during the day can negatively affect your nighttime sleep.
6. Manage Stress and Anxiety: Self Rating Score /10
- Monitor Stress, as it together with anxiety are common culprits of sleep disturbances.
Incorporate stress-reducing practices into your daily routine, such as walks, gym visits, mindfulness, yoga, or journaling. If you find your mind racing at night, try writing down your worries or to do list before bed to clear your mind. There is a time for worry but not now.
Check out this TIK TOC skit: Justin Nickerson Struggling with Sleep
7. Seek Professional Help if Needed:
If you continue to experience sleep problems despite following good sleep hygiene practices, it may be time to consult a healthcare professional. Conditions like insomnia, sleep apnoea, or restless leg syndrome or other parasomnias may require specialized treatment. Hopefully your therapist’s ideas will more than favourably compare with Mr Bean’s YouTube. Mr Bean Tackles Insomnia
Your Psychologist is likely to get you to complete a sleep log which is also a great way of communicating with your GP about the concern. You are welcome to visit our website and download your copy of a sleep log. www.learningcurves.com.au/treatment- information/ .
There are a range of options to assist with sleep from Cognitive Behaviour Therapy to biofeedback / neurofeedback strategies. We can talk you through what will suit you best. Kids love the Touchpoint/Buzzies to assist getting off to sleep.
To arrange an appointment call us on 02 6556 0075 or visit our website www.learningcurves.com.au/contact . You are welcome to check out our Facebook content. www.facebook.com/LearningCurvesPsychological
