This post may contain affiliate links to products I’ve tried and love. Please go to my terms and conditions page for more information.
I’m going to start off with my favorite: a fact stating paragraph!
Did you know that sleep, according to the National Health Institutes (NIH) and MANY other reputable sources, affects almost every tissue in our body. It also affects our stress hormones, immune system, breathing, appetite, blood pressure, and our heart health.
If those factors are not too much of an immediate concern for you because you’re young or you feel you can “handle” a lack of sleep then I shan’t forget to mention the OTHER critical abilities it slows down during the day after a bad night’s sleep: mood (feeling a little snappy?), attention to detail, ability to drive safely, problem solving, productivity at work and your appetite!
One last thing…for those of you that care about taking good care of your skin (I know I do!), the American Academy of Sleep Medicine found that poor sleep can affect richness of your skin color, can increase fine lines and wrinkles, and lead to more droopy corners of the mouth!
I don’t know about you but I CARE DEEPLY about the things listed above. So I wanted to write this post to talk about things that can affect your sleep and how you can change some behaviors that may lead to better sleep and MORE sleep.
Common No-No Behaviors Before Bed
Sleep hygiene is kind of a strange way to title sleep behaviors BUT I recently learned the actual definition of hygiene:
According to Google dictionary…
Conditions or practices conducive to maintaining health and preventing disease, especially through cleanliness.
So, when it comes to sleep hygiene, we are talking about PRACTICES conducive to health and PREVENTING disease.
Let’s talk about some very common practices that take place before bed and that are likely hindering a good night’s sleep:
- Staring at a screen
Why might this be hurting your sleep?
Because when we stare at a screen, the light increases our cortisol levels (stress hormone) which then affects our energy levels and, therefore, our sleep. A stress hormone coursing through our bodies while we try to sleep simply doesn’t sound like a good formula for deep sleep, now does it.
- Eating a heavy dinner right before bed/eating late
Why might this be hurting your sleep?
Because when you eat late at night/right before bed, the muscles in your digestive system are still working when they SHOULD be resting, just like the rest of your body. If those muscles are still hard at work, then your body will not accomplish deep and restful sleep.
- Eating something with SUGAR for dinner or after dinner
Why might this be hurting my sleep?
Because when you eat sugar your body wants to use it as energy. So, if your body is attempting to burn the sugar (energy) from your late-night treat or the sneaky sugar hiding in your dinner (hello pineapple salsa) It’ll lead to restless sleep.
- Having your bedroom set up with many things plugged in that have little charging indicators that light up your room MORE THAN your sleeping body is comfortable with
Why might this be hurting your sleep?
Because research has shown that even a very dim light, one just bright enough to help you make your way to the bathroom, can activate your nervous system and make you more “alert” even though you’re asleep
- Coffee in the afternoon or even in the evening! Gasp!
Why might this be hurting your sleep?
I recently learned that coffee has a 5–7-hour half-life! That’s a LONG time. So, by the time 7 hours has passed you may still have HALF of that cup of coffee in your system. You had coffee at 12pm? By 7pm your body still has half of that caffeine to use up and it’s getting close to bedtime.
Let's Talk About Healthy Sleep Hygiene
Does any of this sound familiar? I’m guilty of some of these things! I’m listing these common behaviors because we do these things innocently and then wake up tired and flabbergasted as to why we’re so tired.
Just like it’s easy to be unaware of behaviors that can be a threat to our deep and restful sleep, there are some behaviors that can be immensely helpful in attaining deep sleep each night.
Just as a reminder, changing our sleep habits can affect almost every tissue in our body! With that in mind, let’s hold onto the fact that quality sleep you can increase your daily energy levels, make your appetite consistent and healthy, make your skin glow, help you focus AND help you to prevent serious diseases! What could be more important!?
This short and summarized list has been taken from the Harvard University Sleep Hygiene Checklist:
- Stop electronic use at least 30 minutes before bed.
- Alternatives? Read a book or a magazine. Stretch, take a bath, meditate, knit! Anything but staring at a screen.
- Use bed only for sleep, sex, or sickness.
- Try not to nap. If you choose to nap, make it before 3pm and less than an hour.
- Keep fixed bedtime and waketimes every day (weekends included). This will promote a regular sleep schedule your body will adhere to.
- Avoid caffeine and alcohol 4-6 hours before bed.
- Caffeine is a stimulant and, like I stated earlier, it takes 5-7 hours for HALF of it to be metabolized. Alcohol may help you fall asleep, but it doesn’t allow for deep restful sleep (because it needs to be metabolized) and MOST alcohol has some sugar in it…a double-edged sword.
- Do relaxing and boring things pre-sleep. For examples:
- Don’t plan activities or work right before bed.
- Do read, take a hot bath, listen to a soothing radio show/podcast
- Improve your sleeping environment. Such as NO LIGHTS on before or during sleep. Keep the room at a cool temperature, comfortable bedding (worth it!), maybe even a sound machine at low volume.
- Make a worry list and then refer to them in the morning instead of ruminating on them while you’re trying to fall asleep.
- Exercise as early as possible in the daytime and no later than 2 hours before bedtime.
- If you can’t sleep after 20 minutes, then get up and try again. Do something relaxing or boring like reading an instruction manual
Lying in bed attempting to force sleep can just frustrate you and goes against rule # 2. Bed should be for sleep, sex, or sickness not internal frustrated remarks towards yourself. - Lastly, and my favorite, LEARN about sleep! Read articles about sleep from reputable sources like the CDC, NIH, and Harvard University. A fantastic book on sleep, Why we sleep by Dr. Matthew Walker is one I HIGHLY recommend. The more you know the more well equipped you’ll be to ensure your day is structured so that deep sleep can be accomplished!
The last on the sleep hygiene checklist from Harvard University is to seek professional support if you feel as though all the corrections you’ve made to your diet, exercise, and overall sleep hygiene hasn’t made a difference.
I sure hope this post was enlightening! I hope it will help you to pay attention to all the behaviors that can typically slip under the radar and lead to restless sleep. I know most people truly want to wake up feeling rested and ready to take on the day with focus and beautiful skin! Haha…just kidding. No but really, it sure does feel good to be able to keep up with the demands that come with just being a human! Solid restful sleep will do that AND MORE for your body and mind.
Until next time,
Kristi
Written by Kristi April 11, 2023