Sleep hygiene refers to creating habits and an environment that promote restful, restorative sleep. In our fast-paced world, sleep can sometimes take a backseat to busy schedules, but it’s essential for both mental and physical health- often referred to as 'The Master Nutrient'.
Quality sleep helps regulate hormones, boosts immune function, enhances mood, and improves memory (the list could goes on). By being intentional about how we prepare for sleep, we can honor this crucial time for our bodies to repair and rejuvenate.
Here are some practical steps to enhance your sleep hygiene:
Set a Consistent Sleep Schedule- Going to bed and waking up at the same time each day helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Even on weekends, try to stick to your schedule as closely as possible.
Create a Relaxing Bedtime Routine-Establishing calming pre-sleep rituals signals your brain that it’s time to wind down. This could include reading a book, gentle stretches, journaling, or a warm bath (my personal favourite). Avoid stimulating activities like checking your phone or watching intense TV shows right before bed.
Optimize Your Sleep Environment- Your bedroom should be a sanctuary for sleep. Keep it cool, quiet, and dark. Use blackout curtains and earplugs if necessary. Invest in a comfortable mattress and pillows to support restful slumber. It can be ideal to have a window a little ajar as the cooler climate can help us reach the land of nod.
Limit Screen Time Before Bed- The blue light emitted by phones, tablets, and computers can disrupt your body’s production of melatonin, the hormone that helps regulate sleep. Aim to power down screens at least an hour before bedtime. I have a no phones in the bedroom policy and leave it downstairs overnight.
Be Mindful of Food, Drink, and Exercise
Food: Avoid heavy meals close to bedtime, ideally, you want to finish eating around 3 hours before going to sleep. This may seem hard to implement, but if you struggle with inflammation this can be a real game-changer to the pain you experience.
Drink: Limit caffeine after midday and avoid alcohol, as both can interfere with deep sleep.
Exercise: Gentle movement earlier in the day supports better sleep, but avoid vigorous exercise in the 2-3 hours before bed.
Practice Mindfulness or Relaxation Techniques- Incorporate practices like meditation, yoga nidra, or slow, deep breathing to calm your nervous system. These can be incredibly effective in transitioning your mind from activity to rest.
By cultivating these habits, you can create a supportive foundation for restorative sleep—one of the most essential pillars of overall wellness. Let this be an act of self-care that nourishes your body, mind, and spirit.
I'd love to hear feedback from your experience implementing these tools.
If you'd like to deep dive nutrients supportive to sleep and inflammation or have guidance with some of the yogic practices mentioned above then get in touch for 1:1 support.