Why Sleep Hygiene is Key to a Good Night’s Sleep

Want to know the key to getting restorative sleep every night?

Practicing good sleep hygiene!

So what IS good sleep hygiene? And why does sleep matter so much to our overall health?

Our bodies rely on restorative, nighttime sleep to carry out necessary functions that it cannot do while we are awake.

1. We store & process learned information while we sleep.
2. The brain performs essential cleaning processes during sleep.
3. Regulation & metabolism of hormones happens overnight.
4. Sleep improves insulin sensitivity.
5. Sleep issues are associated with weight fluctuations, glucose regulation issues, and hormone imbalances.

For many, sleep is the most important health factor to improve their health, even more so than nutrition and activity.

Practicing good sleep hygiene involves working with our natural circadian rhythm. This is your 24 hr internal clock. It controls hormone output, regulates digestion & metabolism, and is influenced the most by light exposure and food intake.

A healthy circadian rhythm is essential for good sleep!

Practicing good sleep hygiene involves:

1. Having a good morning routine

We want to prioritize consistent wake times, getting up at the same time every day, even on weekends. We want to get full spectrum light exposure as soon as possible, which is why getting outside in the morning is also so important. If you can’t get outside, try opening a window or using a light box that mimics the sun’s natural light.

An ideal morning routine also incorporates light movement if possible (walking, stretching, Pilates). And we want to get hydrated with minerals by drinking a glass of water + lemon + pinch of salt (or an adrenal cocktail) before our morning caffeine. Then we want to eat a protein rich breakfast.

2. Having a good evening routine

This doesn’t start at night time. This starts during the day. We want to limit caffeine after 12 pm, and have balanced meals every 3-4 hours during the day. By evening, we want to eat a dinner that supports stable blood sugar (30g protein + fiber rich carbs) and we want to limit blue light exposure 2 hrs before bed, utilizing blue light blocking glasses, turning on night shift mode, or just putting screens away and work to wind down without technology! We also want to create a consistent wind down routine. Pick something that can ease your body and brain into sleep mode, that can be done regularly every night to help trigger sleep. Things like an evening skin care regimen, reading a book, evening stretching to allow the body to relax, breathwork, journaling, etc.

3. Focusing on your sleep environment

The space in which you sleep should be cool and completely dark. Consider using an eye mask or hanging blackout curtains to darken the room.

The space should also be quiet and free from distracting noise. Consider earplugs or a sound machine to help eliminate outside noise. If you opt for a white noise device, you can use a phone app, but I highly suggest considering a separate white noise device so your phone can live somewhere outside your bedroom at night. Many devices now also come with options for white, pink, or brown noise so you can experiment to find the right type of sleep sounds you need.

Another big supporter of good sleep?

Balanced blood sugar.

If we are eating in a manner that causes big blood sugar swings throughout the day and then we eat a dinner that isn’t balanced with protein, fat, and fiber rich carbs, we can see blood sugar drops around 1-3 am, which causes us to wake up. By having steady blood sugar through balanced meals, we can eliminate these swings and have more sound sleep.

If you’re doing all of these things and still struggling with sleep, consider doing an audit of your day in relation to these things:

1. Circadian rhythm support: What does your morning routine look like? What does your evening routine look like?
2. How easy is it for you to you fall asleep?
3. How well do you stay asleep?
4. How are you managing your stress? How much nervous system support do you have in place?
5. What are your morning energy levels?
6. What are your hunger levels in the morning vs. evening?
7. What is your sleep environment like? Is the room to loud, hot, or bright?
8. Where are you in your monthly cycle? Hormones and hormone imbalances can make it harder to stay asleep.
9. Are you waking routinely from 1-3 am? You may need to work on ways to support your liver and blood sugar.

And then consider if you need more morning sunlight, a different breakfast plan, or if there is an underlying issue that needs outside help.