What is sleep hygiene?
Sleep hygiene principles are habits and practices that promote and enhance sleep.
They should be practised daily for the greatest benefit.
Below are some recommendations that help to foster good sleep habits and help to regulate the sleep cycle.
Expose your eyes to natural light in the first 30-60 minutes after waking
- This increases morning cortisol levels by 50% which is a good thing early in the day as it helps to allow your body to set a ‘timer’ for when to begin releasing melatonin (sleep hormone) later in the day. It also positively influences your immune system, focus and metabolism
- If it’s sunny – aim for 5-10 mins, if it’s overcast – aim for 15-20 mins
- Don’t look directly at the light, just face the sun, you can block or close your eyes
- If you’re able, get outside and view the sun again in the afternoon, the colours are different – more yellow are orange which communicates to your brain’s circadian clock that it’s time to start winding down for night time and later, sleeping
Exercise early in the day, or a few hours away from bed time
- Exercise increases core body temp and heart rate which can delay sleep
- Many people feel energised and stimulated after exercise, so it makes sense to avoid this before bed time
Establish a night time routine by doing relaxing activities before bed to help wind down
- This helps by creating habits that tell your brain on body it is time to wind down and go to bed
- You could include: a bath/foot bath, reading, herbal tea, dimming lights, meditating/deep breathing, listening to relaxing music, yoga/stretching, stopping screen time, write a list of things stuck in your mind
Tart cherry juice for sleep
- Tart cherries contain tryptophan (which helps the body to produce melatonin) and melatonin itself. Evidence shows that tart cherry juice increases melatonin available in the body
- Avoid those with added sugar, and you can dilute it with water. It is best to consume an hour or so before bed
Tried all of the above but still struggling with your sleep? Click here to book in an initial consult with me, together we can get to the root of your concern.
