Sleep Hygiene

Many studies have shown a direct link between poor health and poor sleep quality. However, by exploring the causes and making a few simple lifestyle changes, disrupted sleep patterns can often be improved.

Researchers have discovered a direct connection between insomnia and adrenal stress. If you're experiencing stress, fatigue, or sleep problems, your adrenal glands might be overwhelmed. The positive news is that you can have your adrenal functions and hormone levels assessed by me, an FDN practitioner.

-Ensure your sleeping environment is dark, use blackout curtains or maybe an eye mask. Light exposure can interfere with your pineal gland's circadian rhythm, affecting the production of melatonin and serotonin, and thus diminishing sleep quality. There also should be as little light in the bathroom as possible, maybe a red light if you get up in the middle of the night. Keep alarm clocks dim and avoid using nightlights.

-Have a nice walk outside right after dinner, when possible. 15-20min is enough. Walking improves your digestion and absorption, it has been proven to boost metabolism, to regulate blood sugar levels, and to promote better sleep.

-Stay off computers, TV’s, Phones and other screens two hours before you go to sleep, this could be right after dinner which should be at least two hours before going to sleep. Electronic devices can be overly stimulating for the brain, making it harder to fall asleep. Additionally, they can also interfere with the functioning of the pineal gland. If you must work after dinner, which I absolutely do not recommend, use blue blockers (Here's a link to a brand I recommend, Ra Optics. By clicking on it, you'll receive a 10% discount at checkout. You can also use the code PREVENTIONASLIFESTYLE to apply the discount. Plus, I receive a small reward for your purchase.)

-Read something that will help you relax and feel at ease. Opt for something spiritual, religious, inspirational, or relaxing to help you unwind. It's best to avoid engaging books like mysteries or thrillers, as they might have the opposite effect. Getting caught up in a suspenseful story can easily lead to reading for hours instead of falling asleep. It's easy to lose track of time with a captivating book!

-Aim to have your last meal 2-3 hours before bedtime, ideally around 6-7 PM at the latest. Establishing a consistent early dinner routine supports a healthy eating schedule and overall well-being. Eating earlier allows your body ample time to digest food properly before sleep, reducing the risk of digestive discomfort. Late-night eating can cause indigestion and disrupt sleep by affecting nighttime metabolism, whereas an early dinner enhances sleep quality.

-When you wake up, step outside without sunglasses to let unfiltered sunlight into your eyes, even if only briefly. Early morning sunlight exposure supports the resetting of your internal clock, encouraging improved sleep patterns and alertness throughout the day. By stabilizing your sleep cycle, this exposure can enhance sleep quality at night.

-While alarm clocks are often necessary, they can sometimes be disruptive. It's best to avoid loud alarms, as waking up abruptly can be stressful for your body. Choose a tone that's effective at waking you but is also gentle. If you prefer a basic alarm clock, select one with a sound that's not too loud or jarring. Your body shouldn't be startled into waking each morning.

-Try to go to bed as early as possible, even though it can be challenging. Your body's systems, especially the adrenals, recharge and recover mostly between 10 PM and 2 AM. During sleep, your liver, gallbladder, and brain also perform vital detoxification processes, contributing to better health. Before electricity became common, people followed a natural diurnal cycle—awake during the day and asleep at night. As evening approaches, keeping lights low can help maintain this cycle.

-Examine your bedroom for electromagnetic fields (EMFs), which are produced by electrical devices. Like the earth, our bodies operate with electromagnetic impulses, such as the heartbeat. EMFs from devices can interfere with the pineal gland, affecting melatonin and serotonin production and potentially causing other adverse effects. Some health professionals advise cutting off all home power by turning off the circuit breaker before bedtime.

-Avoid consuming coffee after 2 PM. Caffeine later in the day can heighten anxiety and restlessness, so eliminating it can help alleviate these feelings. Additionally, caffeine can disrupt your ability to fall asleep and negatively impact sleep quality. Skipping afternoon coffee supports more restful sleep at night.

-Keep the temperature in the bedroom below 70°F (21°C). If a person is too hot, falling and staying asleep can become more difficult. Conversely, you don't want your sleeping environment to be too cold either. Overall, body temperature significantly impacts sleep quality.

-An Epsom salt bath can be a wonderful way to relax and ready your body for sleep. The salts have the potential to ease muscle tension, alleviate stress, reduce inflammation, enhance circulation, and offer a calming, soothing experience.

-Consult your doctor to see if your medications might be affecting your sleep. Both prescription and over-the-counter drugs can negatively impact sleep quality. Remember, there is no such thing as a drug deficiency—medications often aim to alleviate symptoms rather than restore healthy sleep patterns. However, never discontinue prescription medications without first discussing it with your doctor.

-Certain herbal infusions might help improve your sleep: Chamomile, Valerian root, Lavender, Passionflower, Lemon Balm, Magnolia Bark, Peppermint.

-If you often experience cold feet, wearing socks to bed can help. Feet typically have the poorest circulation, causing them to feel cold before other parts of the body. Research indicates that wearing socks at night can decrease the frequency of waking up throughout the night. It actually works!

-Minimize alcohol consumption before bed. While alcohol may initially make you sleepy, it disrupts REM sleep, resulting in less restful nights. As a diuretic, alcohol increases bathroom trips, causing sleep interruptions. It can also elevate heart rate and blood pressure, leading to night sweats. By avoiding alcohol, you maintain a stable body temperature, support consistent REM sleep cycles—key for memory and learning—and reduce awakenings and sleep apnea risk, ultimately fostering more sound sleep.

Implementing just one or two of the suggestions above can significantly enhance your overall health.

The tips mentioned are among the most effective strategies for achieving quick results in enhancing sleep. Nevertheless, exploring additional methods and understanding underlying causes may be necessary for comprehensive improvement. As an FDN practitioner I can assist you in obtaining the rest needed for optimal health.