What Is Sleep Hygiene?
Can you remember the last time you had a really good night’s rest without being completely exhausted or using sleep medications? If you can or can’t this may be the blog for you.
“I finally got 8 hours of sleep. Took me 4 days, but whatever. ”
Counting Sheep?
Can you remember the last time you had a really good night’s rest without being completely exhausted or using sleep medications? If you can what were you doing before you went to bed? If you can or can’t this may be the blog for you. For each of us finding that unique way that we unwind and transition from a state of accomplishing the day’s tasks to a state of relaxation can be elusive but there are universal steps, we can all take to develop healthy sleep hygiene.
Most of us now understand how the lack of quality sleep can negatively impact our day’s activities and our overall wellness but achieving a healthy natural sleep can still be just a dream. One of the keys to making this dream a reality may lie in developing a healthy bedtime routine or good sleep hygiene. A healthy bedtime routine signals the brain and the body that it is now time to relax which allows you to begin to feel sleepy. I would like to share some of my tips for good sleep hygiene that help to facilitate a natural, restful sleep no matter where I am.
Is There An End to This Day?
A good way to start your routine is to schedule a time when you turn off the electronic devices. Blue light inhibits your body’s production of melatonin, the hormone in your body that plays a role in sleep. Many devices allow you to set this up in advance as a “routine or a focus.” For example, my iPhone has a “sleep focus.” Sleep Focus filters out notifications and phone calls, and it signals to others that you're not available. You can also schedule a wind-down period. By scheduling this ahead of time you make a habit of winding down. Scheduling also makes it harder to ignore the clock and continue with tasks that may be preventing a peaceful night’s sleep. Schedule a time at least an hour before your scheduled bedtime to turn off all of your devices or put them on sleep mode and begin the task of unwinding.
Minding Your Business
Is planning, worrying, role-playing, the next day keeping you awake? While restful sleep is a key to top-level productivity it also helps curb chronic stress. I end my workday by scheduling the next day or making tomorrow’s to-do list. This helps to declutter my mind and give it a cue that I am done for the day. This works for many people as a cue that you can rest easy knowing tomorrow is already organized,
Does your mind kick it into “high gear” as soon as your head hits the pillow? You just can’t get your brain to shut off and chill out. It is important to find what works for you when clearing your mind and releasing tension but here are some suggestions. I like to take a nice warm shower/bath while listening to an audiobook, usually fiction or biographical. The point is to listen and not be thinking too hard. I then lay on the bed, cooling off and running a “systems check.” I check in with my body starting at my toes and work my way up to my mind. This is a meditation for me and it focuses my mind to create that state of being and not doing. If there is any tension in any area of my body I take a moment to concentrate on releasing that tension. “Cooling down” both the temperature on my skin and the room temperature helps to put me in a relaxed state.
Bedroom vs. Multi-Purpose Room
Is your bedroom your sleep sanctuary? Answer that question truthfully because your bedroom plays a very significant role in healthy sleep. Make sure your bedroom is decluttered and a device-free oasis, if possible, if not make sure your devices are not light-emitting or turned off. Optimally, your bedding should be made of natural, hypoallergenic fibers that help to release heat and maintain a comfortable body temperature. If you are turning and tossing at night an elevated body temperature may be to blame. An elevation in temperature causes you to wake and shift to a cool portion of the bed or flip the pillow over. A pillow and pillowcase that incorporates ceramic reflective technology to help keep your head a couple of degrees cooler than the rest of your body can help alleviate this nighttime disruption. I recommend you take a look at the Kenko Naturest Custom Pillowcase and Custom Pillow. Both are a natural, breathable cotton blend. Woven into the pillowcase are ceramic polyester and chitosan these are special fibers that help regulate temperatures and are antimicrobial. Inside the Kenko Naturest® Custom Pillow is a special filler of rolled natural latex. The filling is designed to allow you to subtract or replace filler to achieve the desired degree of firmness.
Natural Napping Solutions
An affordable alternative to a new mattress is the Kenko Naturest® Fit. I love my Fit not just because a restful, uninterrupted night is now my new normal but also because of the sustainable construction and responsible packaging. This thin mattress topper with 800 gauss magnets comes in twin, full, queen, and king sizes and fits like a fitted sheet. The topper is made with Rubberthane and natural latex nodules for massaging effects (most folks with a latex allergy are not allergic to natural latex.) Woven into the topper are reflective and breathable fibers that help regulate body temperature and support ventilation. One of my favorite features is the tourmaline incorporated in the Kenko Naturest® Fit. Tourmaline when exposed to pressure, heat, or motion, gives off electrons which can help create a calming effect. Nikken has a whole bedroom of Wellness Home products that promote natural, effective sleep. I encourage you to check them out.
Yoko and her Kenko Naturest® Fit.
After I bathe, I get on my bed with FIT topper and Naturest Pillow on my back so I can cool & balance
my temperature. I feel the soothed and the stress begins to release. I love to run my feet on the tiny, relaxing
nodules on the topper. When it is time to start the sleep process my Dream Comforter goes on top to help me prepare to sleep.
On many cold mornings, I return to bed to start my day in a warm, energetic, comfy place. My bed is one of my favorite places along with my PiMag water system!!
“Sleep is the single most effective thing we can do to reset our brain and body health each day -- Mother Nature's best effort yet at contra-death.” Matthew Walker, Ph.D., and director of the Center for Human Sleep Science.
Try incorporating some of these ideas into your sleep hygiene routine and then refine, tweak, make a routine that is unique to you. Maintaining a sleep journal may help you create the optimal bedtime routine. Having a bedroom environment and daily routines that promote consistent, uninterrupted sleep is key to healthy sleep hygiene, a healthy immune system, and an overall sense of well-being.
Be Healthy by Choice.
About Heather N. Abbott:
Heather is the COO at “Self Care Awakening.” Heather is an IIN Certified Health Coach. "I create a sacred space for you to become your best self."
Use the Contact/Book an Appointment page to schedule a free consult.
Heather is a founding member of Ladies Leading Ladies a group dedicated to training and empowering current and future Wellness business leaders.
I am a Wellness Business Builder. I work with a team of consultants. I nurture client relationships. I love building new relationships. Let’s connect. I enjoy working from home and gaming with my family.
Let's Socialize: @LadySelfCare
Creating Your Sleep Sanctuary
Creating a bedroom environment that is conducive for falling asleep and staying asleep is a key part of sleep quality. Studies have shown people sleep better when their bedroom is optimized for light and noise levels, temperature, and comfort. Given that sleep quality and duration are directly related to other aspects of human health, a bedroom environment that promotes...
““Healthy Sleep has been empirically proven to be the single most important determinant in predicting longevity. More important than diet, exercise, or heredity”.”
Creating a conducive sleep environment.
Adequate, restful sleep is one of the most, if not the most important aspect of self-care for a healthy life. Dr. William C. Dement, the father of sleep medicine, explains, “Healthy Sleep has been empirically proven to be the single most important determinant in predicting longevity. More important than diet, exercise, or heredity”.
Sleep loss impairs task performance and post-physical activity recovery, cognitive performance, and mood heightens fatigue, decreases vigor, and impairs decision-making. Lack of sleep has also been associated as a major risk factor for many chronic diseases such as heart disease, weight gain, diabetes, anxiety, stroke, kidney disease, and cancer.
We each need seven and a half to eight hours of deep restful sleep each night. Creating a bedroom environment that is conducive for falling asleep and staying asleep is a key part of sleep quality. Cultivating a relaxing ambiance for sleep involves both visual design and practical setup, including lighting, sound, and smell.
Creating a bedroom environment that is conducive for FALLING ASLEEP and STAYING ASLEEP is a KEY PART of sleep quality.
Studies have shown people sleep better when their bedroom is optimized for light and noise levels, temperature, and comfort. Given that sleep quality and duration are directly related to other aspects of human health, a bedroom environment that promotes sleep can also improve how you feel while you're awake. The ideal sleep environment is cool, quiet, and dark. Even shift workers can maintain such an environment with enough effort. Avoid light from computers or televisions close to bedtime and a 30- to 60-minute "wind-down" period may also enhance sleep.
Let There be Dark
Light is the most important environmental factor affecting sleep. Our bodies follow circadian rhythms, which signal waking hours (when it’s light) and sleep time (when it’s dark). When ambient light is bright, melatonin levels are minimal, and you stay more alert. Darkness triggers the brain to slow down and promotes melatonin, a crucial hormone for sleep.
To enhance darkness, use dimmer switches in your bedroom or nightlights. If you need to get up in the middle of the night, avoid turning on any lights because your brain will think daytime has arrived. A nightlight in the bathroom is a great way to avoid having to turn on your main light.
What color light helps you sleep? Warm light is better for sleep because the eyes are less sensitive to the longer wavelengths in warm light. Light bulbs with a yellow or red hue and are best for bedside lamps. Blue light, on the other hand, is the worst for sleep, which is why reading on electronic devices and TV should be avoided while going through your pre-sleep routine. Limit televisions and other digital devices, which bring unwanted light to the bedroom. Charge your phone in another room and use blue light–blocking filters on devices to limit your exposure in the evening. If you usually use your phone to set an alarm, buying an alarm clock can be a great alternative.
You can use a sleep mask or consider blackout curtains to block out bright light. Remember, even a small sliver of light shining through can interfere with your sleep.
Mama Bear Had It Just Right
The temperature of your bedroom can make a significant difference to your sleep quality. A National Sleep Foundation poll found that cool room temperature was one of the most important factors in getting a good night’s sleep, with as many as four out of five respondents saying this was important to them. The best bedroom temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This may vary by a few degrees from person to person, but most health professionals recommend keeping the thermostat set between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) for the most comfortable sleep.
Skin temperature, rapid temperature change, and sweating during sleep can significantly reduce sleep quality. Hence, the thermal properties of bedding and sleepwear are important factors.
The ideal sleep environment varies with the individual. Obviously, it should be comfortable. Each person should determine his or her sleeping environment considering the temperature.
Tune Out
It is no surprise that a quieter bedroom is better for sleep than a louder one. Loud noise disturbances can cause severe sleep fragmentation and disruption, which in turn can have negative impacts on your physical and mental health. Research suggests that noise, even at low levels can cause you to shift to a lighter sleep stage or wake up intermittently.
You should strive to keep your bedroom as quiet as possible by blocking outside noises. The whir of a fan or a soothing white noise machine can effectively mask other sounds and help you fall asleep. Some people also enjoy listening to music when they go to bed. Ambient sounds or soothing music, which may also alleviate anxiety and ease discomfort. Noise-blocking curtains are also widely available. The use of earplugs has helped many blocks out sleep disruptive noises.
Keep It Cozy
Your bedroom can play a very significant role in healthy sleep. Make sure your bedroom is decluttered and a place of sanctuary in your house. Your bedding should also cocoon you in natural fibers that help to release heat and maintain a comfortable temperature. A pillow and pillowcase that incorporates ceramic reflective technology to help keep your head a couple of degrees cooler than the rest of your body is essential for a good night’s sleep. Our favorite mattress topper is Nikken’s Kenko Naturest® Fit. The Naturest combines advanced scientific technology and natural materials, in a design that does the work for you in promoting healthy and refreshing sleep. The Naturest features advanced sleep innovations — including a radical new design in magnetic technology, bio-ceramic reflective materials for temperature regulation, and renewable materials that are not only environmentally responsible but help you sleep soundly and wake to feel relaxed and energized.
We need sleep to be healthy, happy, and productive. Without it, we suffer consequences both physically and mentally. Sleep is the most important determinant to being healthy by choice, so, choose to get enough quality sleep. Sleep Matters.