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How to improve your sleep hygiene

Not being able to fall asleep, stay asleep or general insomnia is perhaps the most frustrating of lifestyle problems as it impacts all the areas of our waking lives.

It’s important to identify why sleep is an issue so it can be addressed and corrected and we’re able to resume life at 100%. Lack of sleep can result in mood issues, overeating, unsafe driving and compromised immunity.

Let’s see what we can do to fix sleep issues.

Lifestyle issues that impact sleep

One source of sleep difficulty is modern life. Making poor choices, such as drinking too much before you go to sleep or bedding down at different times every night can have an adverse effect.

These habits interfere with sleep by changing your body’s biochemistry. Instead of preparing you for deep natural sleep at night, these activities be stimulating, making you less inclined to get the rest you need. 

Screen time at night can also have a similar effect. Absorbing blue light through your retinas can prevent you from going through the natural melatonin-induced sleep cycle, stopping you from getting the rest you need. 

Lack of Routine Makes Sleep Difficult

Routine is important for restful sleep because it allows the brain and body to quiet down and prepare for rest BEFORE you even pull back the linens and climb into bed.

If you hop into bed without having your mind and body already progressing into a restful state you will need time for that to happen after you lay down and it can take double if not more the amount of time to drift off.

Routines allow the mind to rest because it is predictable and familiar movements, thoughts, and activity done on repetition that soothe and calm the brain. This trains sleep to come more easily. I have a whole list of what to add and remove from your evening (or whenever you sleep ) to create an effective sleep routine in this post., the complete guide to better sleep.

Environmental Issues that impact sleep

You’ll also want to consider whether any environmental issues are getting in the way of your sleep. Your sleeping room should be designed to promote sleep. Think about blackout curtains, sleep mask and white noise if there is street noise, pet noise or noise of others in the household.

Things like air purifiers, fans and white noise machines help drown out disruptive sounds. I use this pet air purifier and it works great not only to keep air fresh with two long haired cats but the white noise at night drowns out the sound of cars or music from outside beautifully.

Extreme temperatures are a problem, too. You want the bedroom to be slightly cool to reflect your natural body rhythm. If it’s too hot, that can cause you to become sweaty and restless, while too much cold leaves you shivering and unable to relax. I have found these cooling sheets to be very effective in summer temps to help me have a cooler temperature sleep.

Medical Conditions that take a toll on sleep quality

Various medical conditions could be preventing you from getting the sleep you need. Mental health problems, for example, can stop you from resting as much as you’d like, preventing you from getting adequate rest. 

You might also have sleep apnea, a condition where the airways close up during sleep, preventing you from getting the air you need. This condition can be serious and cause you to wake up frequently during the night when you can’t breathe. 

Menopause is very commonly associated with sleep disturbances and insomnia but there is help! When you take your supplements (if using natural hormone replacement methods) or prescription hormone therapy can make a difference. Check if your balance of estrogen and progesterone are in balance.

Herbs like red clover, dong quai and black cohosh help women see relief from hot flashes and dips in hormones at night that cause waking and hot flashes. Those cooling sheets mentioned above help with hot flashes too!

How To Deal With Sleeping Problems

Fortunately, there are several ways you can deal with sleeping problems and get your body back to where you want it to be. 

Part of your sleep routine is to limit screen time and stimulants before bed. Avoiding emails, colas, tea and coffee can help your body get into a more relaxed state. Doing some gentle mindful stretching to relaxation music will help you wind down.

Some people use sleep gummies (no THC) to help them if anxiety or feelings of restlessness are preventing relaxation. These combo supplements are thoughtfully blended to create a restful feeling that facilitates sound sleep. Feel-good compounds can improve overall bedtime wellness and help induce sleep.

I have other ideas for one ingredient sleep supplements that may help.

Lastly, it’s worth practicing good sleep hygiene. This process involves going to bed and waking up at the same time every day, including on weekends. People who follow a strict routine eventually get their bodies used to the idea of going to sleep, allowing them to get the shut-eye they need to feel their best.