It’s odd to think that something as natural and necessary as sleep can be so elusive and frustrating. The sheer number of people I’ve met or trained who say that they struggle with sleeping is stunning.
And I get it, there were nights in the past where I tossed and turned struggling to finally fall into blissful slumber. Your mind racing, the thoughts compounding on top of each other as you lay contemplating the consequences of another night without sleep. It’s a hellish circle.
So what can we do to help steer some of this in the right direction?
It’s called Sleep Hygiene and while it’s a silly name, the benefits of it far outweigh how douchey it sounds to talk about it. Put simply, sleep hygiene is the bedtime routine you use to prep your body for sleep.
I first learned about sleep hygiene while working as the Wellness Coordinator for a private school working with teenage boys on the spectrum. Part of the job was helping them arrange the everyday tasks of living in a manner that benefited them the most. Sleep hygiene for them, just like everyone I’ve learned over the years, was a struggle.
Far too many of us do things that stir our minds into a frenzy too close to bed. Things like caffeine, screens, work, etc can create an internal environment that keeps our bodies on edge and thinking we’re still in the middle of a regular day.
Now, the main point of the blog: what do we do? Here’s what worked for me:
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No screens 30 minutes to an hour before bed
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This is hard for people who constantly feel the need to check emails for work or who like to scroll memes as a way to relax. What happens is we mentally stir the pot getting our minds racing from either work or something you saw on social media and it’s hard to slow down from there. Another downside to screens is that they emit blue light which tricks your brain into thinking it’s still daylight and this throws off your circadian rhythm. You can counter this with blue light blocking glasses or Eye Comfort settings on your devices, but the mental stimulation of emails and media can still having your mind running circles. Avoid this to help begin the mental “cool down,” process.
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Go to bed and wake up at the same times every day
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Your circadian rhythm is very sensitive, but you can trust it to help you get the right amount of sleep you need. Sticking to the rhythm helps your mind and body understand that now is the time to sleep. There’s no guessing work and by being in a “routine” your body falls asleep more efficiently and more regularly.
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Use your bed only for sleep and sex
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With the caveat of possibly reading a physical book in bed, using it for only these things associates the environment with the action we want. Think of it as “conditioning,” yourself to using your bed for only those things. In the past, I would lay awake at night eating snacks and watching TV for hours. Then, on a random night when I was tired enough to try and skip it, I would lay awake having a hard time falling asleep. My mind / body had learned to associate the bed with things other than sleep. By only using the bed for sleep and sex, my mind and body know the drill when I lay down.
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Expose yourself to natural light throughout the day
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Exposing your eyes and skin to sunlight throughout the day helps set your circadian rhythm properly. Your body can feel and respond to the sunlight (the numerous benefits of sunlight are awesome) and it will allow your brain to create serotonin and keep you awake. Then at night, when you’re not facing bright light, your mind knows to create melatonin. A beautiful cycle.
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Limit caffeine intake
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Try not to have any more caffeine 5 or 6 hours before bed. Caffeine blocks adenosine from making you feel drowsy and this throws off your sleep rhythm. Caffeine also excites your nervous system making it harder to wind down and relax enough to sleep.
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No alcohol
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Although most people feel sleepy or find it easier to fall asleep with alcohol, it can severely reduce the benefits of sleep and make it less effective. While this isn’t necessarily a part of your “bedtime routine,” I’d suggest not having any before bed to make your sleep more productive.
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Meditate
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Restless mind? Practice relaxing it and clearing your head with meditation. Even just a few minutes of something as simple as focused breathing exercises (square breathing is a great choice) can help calm you down and turn off the racing mind. Don’t give up if you try it once or twice and it seems impossible. Meditation, like anything, is something you practice and build up over time with consistency. Even if it’s just one minute. Consistency is more important than time done with this.
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Go to sleep when you’re tired
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Let’s say you normally go to bed around 11 pm but grow tired around 10:15 pm. Listen to your body, you’ll fall asleep easier and more soundfully by listening
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Keep room as dark as possible
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Just like the opposite of exposing yourself to light to wake up your mind, keeping your room as dark as possible will help your mind fall asleep and stay asleep.
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No phone in the room
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Even simply having the phone in the room can be a small subconscious distraction for you. The temptation to reach over and see if we have any notifications or emails is always on the back of our minds. If you’re having trouble sleeping, the idea of whipping out your phone and looking at insta is always there in the back of your mind and you start all over again. Even if it’s on silent, the temptation and distraction is there. Keep it outside the room. If it’s your alarm clock, I’d suggest buying an old school alarm clock.
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Even if you’re a casual gym goer trying to improve your health, or a high level athlete pushing themselves to the next limit, sleep is paramount. Improving your Sleep Hygiene, easier expressed as your bedtime routine, will go miles in helping you.