Sleep hygiene is a collection of habits that have been shown to help people sleep better. These habits include exercise, nutrition, sunlight, caffeine, alcohol and more!
Benefits of good sleep hygiene - Everyone can benefit from implementing good sleep hygiene practices because it results in higher quality sleep that can be relied on every night. Your mind and body are replenishing cells, restoring energy, and rebuilding tissue while you sleep. You wouldn't have enough energy to perform basic bodily functions if you didn't sleep. Sleep hygiene can also help you maintain your energy level and improve your mood.
The following are recommendations we make:
1. Maintain a regular sleep routine
Go to bed at the same time each night. Wake up at the same time. Ideally, your schedule will remain the same (+/- 20 minutes) every night of the week.
2. Bedroom environment
Temperature - We recommend 65-69° but everyone's preference is different. The body needs to cool off at night and the easier you make that - the better your slep performance.
Noise - Turn off TVs and reduce any noise. Tranquil sounds, like white noise, brown noise, pink noise, rain, waterfall, thundershower or anything like this can be very calming and actually block out noises that can interrupt your sleep cycle. If your bed partner snores, this could be fragmenting your sleep. Consider using ear plugs to block out the sound.
Lights - Your bedroom should be dark. Turn off bright lights, use black-out curtains, and wear an eye mask if needed. Do not expose your eyes to electronics at night (the Yoga Sleep Node is OK). To ensure that your brain is not stimulated by blue light, turn off your phone, laptop, or tablet an hour before bed.
Have a comfortable mattress. The average person will change position 12 times in a night. If you can't find that "sweet spot" then you may have discomfort while sleeping.
3. Prepare for bed during the day
Get plenty of direct sunlight (at least 30 minutes) during the day. Your eyes need to be exposed to regulate the circadian rhythm.
Exercise. Your body temperature needs to go up during the day. The pendulum of body temperature is a core function of sleep. During the day, your body temperature should rise so that it may fall in reciprocity at night.
Nutrition - it's important to eat a balanced diet so that you do not have indigestion, too much acidity, or other issues that can impact your sleep. Try to stay away from spicy foods or heavy meals before bed.
Caffeine - Limit caffeine consumption to no more than 3 cups of coffee or equivalent and stop drinking coffee by 3pm. Caffeine can make it hard to go to sleep, disrupt sleep cycles, and cause more awakenings. Everyone metabolizes caffeine at different rates so do what is bets for your body. Consult your physician for more specific recommendations.
Alcohol - Some people believe that a night cap helps them go to bed. While it is true that it can make it easier to change states, alcohol can damage your sleep cycles and cause awakenings and daytime fatigue.