The Importance and How-To’s of Sleep Hygiene

Good sleep hygiene practices include:

• Limit daytime naps. Long daytime naps can interfere with night-time sleep — especially if you’re struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the mid-afternoon. If you work nights, you’ll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn’t interrupt your daytime sleep.
• Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime. While alcohol is well known to speed the onset of sleep, it disrupts sleep in the second half as the body begins to metabolize the alcohol, causing wakefulness.
• Ensure adequate exposure to natural light­. This is particularly important for older people who may not venture outside as frequently as children and adults. Light exposure helps maintain a healthy sleep-wake cycle.
• Associate your bed with sleep. It’s not a good idea to use your bed to watch TV, listen to the radio, or read.
• Stick to a sleep schedule. Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night. There’s a caveat, though. If you don’t fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you’re tired. If you lie in bed agonizing over falling asleep, you might find it even tougher to nod off. Reading, restorative yoga, meditation or writing for a few minutes may help you wind down so you can get sleepy.
• Pay attention to what you eat and drink. Don’t go to bed either hungry or stuffed. Your discomfort might keep you up. Limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet. Dietary changes can cause sleep problems. If someone is struggling with a sleep problem, it’s not a good time to start ­experimenting with spicy dishes. And, remember, chocolate has caffeine.
• Create a bedtime ritual. Do the same things each night to tell your body it’s time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness. Be wary of using the TV or other electronic devices as part of your bedtime ritual. Research suggests that screen time or other media use before bedtime interferes with sleep.
• Get comfortable. Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Your mattress and pillow can definitely contribute to better sleep. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there’s enough room for two. If you have children or pets, try to set limits on how often they sleep with you — or insist on separate sleeping quarters.
• Include physical activity in your daily routine. Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day. A relaxing exercise, like restorative yoga, can be done before bed to help initiate a restful night’s sleep.
• Manage stress. When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one.
• Spend time with friends and loved ones. Try meditation, Heart Math, The Work of Byron Katie or any other stress-reducing modalities that interest you. Before bed, jot down what’s on your mind and then set it aside for tomorrow.
• Most Important- Get Regular Chiropractic Adjustments. Regular spinal check-ups will keep your nervous system calm, regulated and functioning optimally. Ask Dr. Darren about your specific care plan if you are unsure how often you should get adjusted.