Healthy Sleep: Good Zzzzz's Habits
Sleep can be such an illusive health habit to crack, especially if you’re a parent. ;) Sleep impacts our health both physically and mentally. It affects everything from the immune system, heart health, stress response, blood pressure, breathing, to appetite management. Many people are dealing with hard time falling asleep, experiencing sleep disturbances, inadequate amount of sleep, sleepiness during the day, and even insomnia, so let’s talk about how we can create better sleeping habits to help up get more restful, healthy zzzz’s.
Here are your tips for improved sleep hygiene:
1. Stay on a consistent schedule. Yes, we’re talking a regular schedule.
Staying within 30 to 60 minutes of your (wake-up and) bedtime daily can make a big deal while setting up your internal body clock to teach your body when to relax.
Resist the urge to “catch up on sleep” because consistency makes a bigger impact on training your body to rest.
2. Create a mindful evening routine. Add the morning one for the maximum effect.
Doing a relaxing activity an hour before bed to calm down your nervous system will help you tap into the restfulness.
Try a warm bath, a long shower, essential oils(*), reading, breathing exercise, meditating, listening to relaxing sounds(*) doodling...whatever it takes to tap into your body’s relaxation state.
Stay off your phone or any other blue screen, which stimulate your nervous system.
Follow similar suggestions to start your day as well.
Don’t pick up your phone first thing in the morning for at least 30 minutes.
Start with a gratitude journal(*), deep breathing, a glass of water, moving your body…ease into the day with a calm disposition.
3. Keep your environment cool and peaceful.
The ideal bedroom environment is cool and dark, ideally around 65 degrees Fahrenheit, so set the thermostat between 60 and 67 degrees.
Invest in some breathable sheets(*), blackout curtains, and comfortable pillows and covers.
Keep your bedroom tiny, free to clutter, so that you can fully relax your mind and body.
Use your bedroom only for sleep (and sex). Avoid having a TV or digital devices in your bedroom. Put your phone on “Do Not Disturb” and out of your reach. Even save big heart-to-heart talks for elsewhere to keep only “the good vibes” in your bedroom.
4. Stay away from stimulant drinks and foods.
A late-afternoon pick-me-up caffeine kick seems like a good idea, but it can give you trouble if you drink it less than 6 hours before bedtime. So avoid coffee, non-herbal tea, soda, even chocolate, because they can definitely disrupt your sleep.
Watch what you’re eating too close to bedtime, too. Fatty, fried, spicy, and heavy meals can be hard on the digestive system and cause indigestion and heartburn. So avoid eating 3 or more hours before bedtime to ensure your dinner is fully digested and not causing any digestive distress.
Skip that glass of wine (or other alcohol). While it may be very tempting to drink some to help “relax your nerves,” it actually can negatively influence the quality and depth of sleep.
5. Move your body for better sleep.
Regular exercise can affect both your quantity and quality of sleep, but make sure to do it at least 3 or more hours before bedtime to ensure your body has had the opportunity to recover from the stress hormones released during exercise.
A walk after dinner, gentle yoga stretches, or foam rolling (per your chiropractor’s instructions) can be a great way to move your body for optimized sleep.
See…these aren’t so bad. It’s just a matter of staying consistent is the name of the game. I see you, parents. I’m right there with you.
Tell me about your favorite bedtime ritual that works like a charm.
A little personal insight: One of my goals this year has been to improve my sleep. I started tracking it in January on my Apple Watch(*). And then in May, I upgraded to the Oura Ring(*), which helps me track my sleep (duration, quality, sleep stages, restfulness, movement during sleep, oxygen saturation, and heart rate variance), readiness (resting heart rate, heart rate variance, body temperature, sleep balance, respiratory rate), as well as activity (total steps, calories burned, training frequency and volume, recovery time). This was one of the best investments I’ve made in my health by tracking what my body does throughout the day, and how to adapt to those habits.
Disclosure: This page may contain affiliate links marked with an asterisk (*), meaning that I may receive a small commission if you decide to purchase via my links of no cost to you.