Insomnia & Sleep Hygiene

Insomnia. It seems to be a common problem of the modern world. There are so many stimulants, demands and distractions. From social media to binge watching your favorite series, to heavy caffeine intake, to long hours at work and long commute times.

Sleep hygiene is a term that refers to the the recommended behavioral and environmental practices intended to promote better quality sleep. Getting enough, good quality sleep is important to physical and mental health. Without proper sleep one can feel irritable, sad and of course tired. Feeling tired to can also lead to overeating.

Tips for improved quality of sleep:

According to The Sleep Foundation, some good sleep hygiene practices include those listed below. Links included in the text for additional information:

• Limiting daytime naps to 30 minutes . Napping does not make up for inadequate nighttime sleep. However, a short nap of 20-30 minutes can help to improve mood, alertness and performance.
• Avoiding stimulants such as  caffeine and nicotine close to bedtime.  Limit alcohol use. While it may help you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol.
• Exercising to promote good quality sleep.  As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality.  For the best night’s sleep, most people should avoid strenuous workouts close to bedtime. However, the effect of intense nighttime exercise on sleep differs from person to person, so find out what works best for you.
• Steering clear of food that can be disruptive right before sleep.   Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people. When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep.
• Ensuring adequate exposure to natural light.  This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle .
• Establishing a regular relaxing bedtime routine.  A regular nightly routine helps the body recognize that it is bedtime. This could include taking warm shower or bath, reading a book, or light stretches. When possible, try to avoid emotionally upsetting conversations and activities before attempting to sleep.
• Making sure that the sleep environment is pleasant.  Mattress and pillows should be comfortable. The bedroom should be cool – between 60 and 67 degrees – for optimal sleep. Bright light from lamps, cell phone and TV screens can make it difficult to fall asleep, so turn those light off or adjust them when possible. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices that can make the bedroom more relaxing.