A good nights sleep can never be underestimated as a core principle in maintaining a healthy lifestyle, waking refreshed and feeling great.

 

Sleep Hygiene Principles

What is healthy sleep?

Getting to sleep should not take more than 30 minutes. If difficulties arise after this time frame, get up and engage in relaxing and calming activities for the mind and body until feelings of sleepiness re-occur (minimising light and mental activity) · 7-9 hours of sleep per night.

  

1. Sleep / Wake Cycle

The body craves routine!

Regulate your internal body clock by going to bed and waking up the same time each day (+/- 20 mins) 

Avoid daytime napping (particularly after 3pm). Naps decrease the ‘sleep debt’ that is necessary for sleep onset, making it harder to get to sleep at the ideal time as determined by your individual body clock.

 

↓ Evening light

 ↑ Morning light

 

2. Environment

Encourage a quiet, dark and cool room for sleeping. Ensure there is adequate ventilation and use block out curtains/sleep mask if you are particularly sensitive to light or ear plugs if sensitive to noise.

Remove all stimulating ‘gadgets’ (televisions, computers, internet access, mobile phones) from the bedroom

Reserve bedroom for sleep and intimacy only. 

Make sure the mattress and pillow provide proper support and comfort. This is a necessary and vital investment for sleep health.

If possible, azx`q2void having pets in the bed or bedroom - they will inevitably wake up during the night and cause disturbance to their owners.

 

3. Dietary

Avoid heavy meals within 3 hours of bedtime and reduce excessive alcohol consumption. Limit alcohol for at least 4-6 hours before bed. 

Eliminate all stimulants such as caffeine, sugar, chocolate, soft drinks and nicotine. These stimulants will interfere with the ability to get to sleep and circadian rhythms.

Eat right- A healthy balanced diet will help aid sleep processes…but timing can be important. An empty or full stomach at bedtime can be uncomfortable and distracting.

· Aim to finish the last meal within 3 hours before bed.

· Encourage a light snack or warm herbal tea

Avoidance or reduction of excess energetically ‘heating/pungent’ foods (garlic, chillies, curries/pungent spices). These can be highly stimulating in sensitive people.

Avoid illicit drugs/ medications or supplements that have a stimulatory effect.

 

4. Mental / Physical Activity

Avoid mentally or physically stimulating activity 2 hours before bedtime.

Exercise regularly, but avoid strenuous exercise in the later part of the evening. Strenuous exercise raises circulating endorphins and will cause difficulties with getting to sleep.

If excessive worry or anxiety is the cause for sleep disruption, you may require the help of a professional or health practitioner to equip you with tools and necessary nutrients/supplements to address and manage these worries. Some people find writing these anxieties down helpful for ‘getting it out of the head’, or engaging in mindful activities to decrease the sympathetic response.

 

5. Lifestyle / Relaxation

Encourage a 30-60min ‘wind-down’ period before bed- setting aside time to relax with a bedtime routine that can include a warm bath, self massage, breathing, yoga nidra, meditation, guided relaxation, kind conversation, gentle lovemaking.