Sleep Tight: Master Your Sleep Hygiene for Better Health

Hey All,

Feeling exhausted lately? You’re not alone! A good night’s sleep is crucial for our physical and mental health, but achieving it isn’t always easy.

This week, we’re diving into sleep hygiene – the habits and practices that promote quality sleep. Here are some hacks to try:

• Create a Sleep Schedule: Go to bed and wake up at consistent times, even on weekends. This helps regulate your body’s natural sleep-wake cycle (circadian rhythm), an internal clock that tells your body when it’s time to sleep and when it’s time to wake. Sticking to a consistent sleep schedule, even on days off, strengthens your circadian rhythm and makes it easier to fall asleep and wake up feeling refreshed.
• Craft a Relaxing Bedtime Routine: Wind down before bed with a calming activity like reading a book, taking a warm bath with calming essential oils like lavender, or doing some light stretching or yoga. Avoid screens for at least an hour before bedtime – the blue light they emit can disrupt sleep by suppressing the production of melatonin, a hormone that helps regulate sleep-wake cycles. Dim the lights in your bedroom an hour before sleep to signal to your body that it’s time to wind down. Creating a consistent and relaxing bedtime routine helps train your brain and body to expect sleep at a certain time.
• Make Your Sleep Sanctuary: Transform your bedroom into a sleep haven. Ensure it’s cool, ideally between 60-67 degrees Fahrenheit (15.5-19.5 degrees Celsius). This temperature range promotes optimal sleep for most people. Invest in blackout curtains or an eye mask to block out any light that might disrupt your sleep. Even a sliver of light can suppress melatonin production. Earplugs or a white noise machine can help muffle distracting sounds, whether it’s traffic noise from outside or a snoring partner. Finally, make sure your mattress and pillows are comfortable and supportive. An uncomfortable mattress can lead to tossing and turning all night, preventing you from getting quality sleep. Consider investing in a good quality mattress and pillows that provide proper support for your body and sleeping position.
• Power Down Electronics: The bright light emitted from electronic devices like smartphones, laptops, and tablets suppresses the production of melatonin, a hormone that signals to your body that it’s time for sleep. The blue light emitted by these devices can trick your brain into thinking it’s daytime, making it harder to fall asleep and stay asleep throughout the night. Additionally, the stimulating content you might encounter on these devices, whether it’s social media, work emails, or news updates, can activate your brain and make it difficult to wind down. To promote better sleep hygiene, avoid using electronic devices for at least an hour before bedtime. Charge them outside your bedroom in a designated spot so you’re not tempted to check them in bed. If you must use a device close to bedtime, consider using apps or settings that reduce the amount of blue light emitted by the screen.
• Limit Caffeine and Alcohol: While caffeine is a stimulant that can improve alertness and focus, it can also interfere with sleep quality. The effects of caffeine can linger for several hours, so avoid consuming caffeinated beverages like coffee, tea, and soda in the afternoon or evening. Alcohol may initially make you feel drowsy and help you fall asleep faster, but it disrupts sleep later in the night, leading to fragmented sleep and making you wake up feeling tired. Limit alcohol consumption throughout the day, and especially avoid it close to bedtime.

By incorporating these hacks, you can improve your sleep hygiene and wake up feeling refreshed and ready to take on the day!

Bonus Tip: Exercise regularly, but avoid strenuous workouts too close to bedtime. Regular exercise is a well-known stress reliever and can promote better sleep. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. However, avoid vigorous exercise close to bedtime, as it can energize you and make it harder to fall asleep. Opt for a relaxing activity like yoga or light stretching in the evening instead.

Sleep tip? Share it! We want to hear your sleep hacks. Reply with your best sleep tip and we might feature it in a future newsletter!

Stay healthy,

The Svasth Co. Crew

Subscribe to not miss out on future newsletters!