What Is Sleep Hygiene?

“I finally got 8 hours of sleep. Took me 4 days, but whatever. ”

— Anonymous

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. 

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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!!

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“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

Sleep Matters 2020

“The best bridge between despair and hope is a good night’s sleep.”

— Matthew Walker, PhD

Lack of Sleep, a Global Health Problem

When we think of what we need for survival and good health, our first responses would be air, water and food. However, sleep, like food, water and air is essential for survival and good health. We have known about the importance of sleep for a long time and have also become aware of health ramifications when we don’t receive optimal sleep. Poor quality or lack of sleep has been linked to many conditions. According to the Centers for Disease Control and Prevention, about 70 million Americans suffer from chronic sleep problems and poor sleep health resulting in sleep deprivation, which has a high correlation to depression, obesity, diabetes, heart disease, stroke, neurocognitive disease, and even cancer.  Meanwhile, the World Health Organization has pointed to a “global epidemic of sleeplessness” with roughly two-thirds of adults sleeping less than 8 hours a night.

The National Sleep Foundation recently conducted a survey looking at the number of hours slept per work night in six counties. The results per country were:

Canada             7.1 hours

Mexico             7.1 hours

Germany          7.0 hours

UK                    6.8 hours

US                    6.5 hours

Japan               6.4 hours

It is interesting to note that the survey used work nights for its evaluation. One of the most common myths about sleep is that we can catch up on lost sleep during the week by sleeping in (or longer) on the weekends.  Our sleep requirements are based on a circadian rhythm and most people need a good eight hours of sleep per night. Matthew Walker, professor of neuroscience and psychology at the University of California, Berkeley, states in his book, Why We Sleep, that the recycle rate of human beings seems to be 16 hours of wakefulness before tests show a drastic reduction in physical and mental capabilities.

Like many others, getting enough sleep and a good quality sleep was one issue that was very difficult for me through much of my adult life. My sleep was often interrupted with thoughts, projects or just that flood of ideas that ran through my head preventing me from going to sleep. Once asleep, (if I really was?), I would wake up every few hours and look at the clock.  Doze and look at the clock became what I considered to be a normal sleep pattern for me. From a personal standpoint, my perception of sleep was that it seemed like a waste of valuable time. A non-productive part of my day. Not until my mid-40’s did I take heed of what I knew about sleep to be healthy by choice.

According to the World Health Organization you are likely part of the “sleep loss epidemic”. There has been a global rise in sleep disorders such as insomnia and sleep apnea, but also, those who have the capacity to sleep well just aren't sleeping enough. In Japan, where the epidemic is at its worse, the average time spent asleep is just 6 hours and 22 minutes, which has led to phrases for both falling asleep in public (inemuri) and dying from overwork (karōshi). The UK isn't far behind, averaging just 6 hours and 49 mins a night, meaning that since a study in 1942 found under 8% of the population was trying to survive on six or less hours, it's now rocketed to almost one in two.

There are several factors that contribute to a poor night’s sleep. For many people it is a matter of priorities. Sleep troubles can also stem from issues related to falling asleep, waking up frequently, staying asleep or other chronic problems.

Sleep is the single activity that we spend the most time doing in our lifetimes. We spend one-third of our lives asleep and for good reason. William C. Dement, M.D., Ph.D., Stanford University, is one of the world's leading authorities on sleep. He is sometimes referred to as the father of sleep medicine. To quote Dr. Dement, “Healthy sleep has been empirically proven to be the most single important determinant on predicting longevity, more important than diet, exercise and heredity.” Dr. Matthew Walker, agrees, "I used to suggest that sleep is the third pillar of good health, along with diet and exercise, but I don't agree with that anymore. Sleep is the single most effective thing you can do to reset your brain and body for health."

We need sleep to be heathy, 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.

Sleep for Better Health

Given all the scientific evidence to the importance and benefits of a good night’s sleep we are a sleep-sick society, ignorant of the facts of sleep and the price of sleep deficiency.

One thing I do and suggest others do is to make sleep a priority. It may sound funny, but schedule sleep like any other daily activity, so put it on your "to-do list" and cross it off every night. Don’t make sleep the thing you do only after everything else is done. Stop doing other activities so you get the sleep you need. I realize that this is not easy for many of us but give it a try and you will see that with more and better quality of sleep your mood, effectiveness and productivity will improve.

Tips for a better night's sleep: 

• Stick to a sleep schedule, even on weekends.

• Practice a relaxing bedtime ritual.

• Exercise daily.

• Evaluate your bedroom to ensure ideal temperature, sound and light.

• Beware of hidden sleep stealers, like alcohol and caffeine.

• Turn off electronics before bed. Avoid reading on electronic devices.

• Sleep on a comfortable mattress and pillows.

Nikken’s Kenko Sleep System

Sleep is not only about how many hours we sleep, but more importantly about quality of sleep that we are receiving. A significant component of sleep quality is dependent on our sleep environment. For that reason, the foundation of the Nikken Wellness Home and our personal choice, is the Nikken Naturest® Kenko Sleep System. It uses natural materials and simple principles to create Adaptive Sleep Technology. This includes, self-regulating temperature control, advanced magnetic technology and passive massage to provide a natural, relaxing sleep environment for a deep restful, rejuvenating sleep.

Sleep is an essential physiological process. Getting enough sleep is one way that we all can be healthier, more productive and happier. Get 8 hours a night of good quality sleep. It’s one way to be Healthy by Choice. This topic will be included in our next Healthy by Choice broadcast. The class will cover the problem of why we don’t sleep well and tips for a better, healthier sleep.

Please join us and invite guests for our next Class, Sleep Matter Matters on Tuesday, February 18th at 9pm Eastern, 6pm Pacific. Together we can all help anyone Be Healthy by Choice. To Join the broadcast click this link and follow the prompts www.theroyalalliance.com/live see you on Tuesday.

Healthy by Choice

Looking for a mattress to go under your Kenko Sleep System check out this independent survey by Consumers Advocate.  

Healthy Bedtime Routine

“Sleep is a non-negotiable biological necessity.”

— Matthew Walker, PhD

You’re Making Me Sleepy

As we wrap up “better sleep month” we hope we have impressed upon you the importance of a healthy night’s sleep. We also hope we have provided for you some natural ways to improve your sleep. The director of the Center for Human Sleep Science, Matthew Walker, PhD has two main tips for improving sleep, the first is regularity and the second is to keep it cool.  We highly recommend you watch/listen to Matt Walker’s TED talk “Sleep is your superpower.” Scheduling your sleep and maintaining that schedule even on the weekends may be the number one key to getting a good night’s sleep but how do you tell your body it is now time to shut the brain off and go to sleep? For this, you really need a healthy bedtime routine.

Author of the “The Power Source,” Lauren Roxburgh states that “ Finding ways to unwind, become present, and transition from the yang (doing) of the day to the yin (being) part of our day is important for getting a full night of sleep to truly feel healthy and happy.”

A good way to start your routine is to schedule a time when you turn off the electronic devices. It is now common knowledge that blue light inhibits your body’s production of melatonin, the hormone in your body that plays a role in sleep.  Schedule a time at least an hour before your scheduled bedtime to turn off all of your device or put them on sleep mode. I also recommend ending your workday by scheduling the next day or making tomorrow’s to-do list. This helps to declutter the mind and give it a cue that you are done for the day.

Find ways to clear your mind and release tension, especially, before you try to sleep. I like to take a nice warm shower/bath 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. If there is any tension in any area, I take a moment to concentrate on releasing that tension. I am cooling down because not only do you need to drop your room temperature to a cool temp (68 degrees F works for me) Matthew Walker also advises that our body temp needs to cool a couple degrees for optimal sleep.

Some other ways that you can begin to transition into sleep mode is to not drink stimulants late in the day, avoid a late heavy dinner and try not to eat after 7:30 pm. I like to unwind with a chamomile or lavender tea while listening to an audiobook. Aromatherapy: also helps to signal the brain that it is time chill.

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 the Kenko Naturest Mattress Topper. The Naturest combines advanced scientific technology and natural materials, in a design that does the work for you in promoting healthy and refreshing sleep. Naturest features advanced sleep innovations — including a radical new design in magnetic technology and traditional materials that are not only environmentally responsible but help you sleep soundly and wake feeling relaxed and energized.

So, what if it is bedtime and you are not even close to sleepy? Don’t try to force yourself to sleep. As Dr. Walker says, “you don’t sit at the dinner table until you are hungry.” Instead try winding down again or a slow quiet walk in the cool air. Write down what may be keeping your mind from shutting down or read a book. Don’t force yourself to sleep. Reminds me of bedtime when I was 5, that was the worst… but I did sleep. Schedule yourself a bedtime and schedule downtime before your bedtime. Pleasant dreams and be Healthy by Choice.