Routine: Sleep Hygiene

It’s no secret that a good nights sleep is the foundation for good health. Aim for 7-9 hours each night, these are the golden numbers that have been shown to assist in the prevention of cardiovascular disease, obesity, kidney disease, hypertension, and diabetes (source).

In the last ten years there has been a body of research formed on the hypothesis of the glymphatic system. The glymphatic system is thought to be responsible for the clearance of waste from the central nervous system (brain and spinal cord). The function of this system is fundamentally active while the human body is asleep, it is virtually inactive while we are awake (source). The presence of this newly discovered system further highlights the importance of consistent quality sleep in the prevention of neurodegenerative diseases (source).

Below is a list of pragmatic tips for excellent sleep hygiene:

1 Prepare

The first step to implementing a sleep hygiene routine is to prepare your self to make changes. To create a more efficient routine, first you must acknowledge your old habits, your lifestyle and your priorities.

If you have a habit of using a glass of red wine as a night cap, try to find a suitable replacement.

If you work until late into the evenings, try to clear your mornings so you are allowing at least a seven hour window.

If you struggle to fall asleep without white noise or distractions like TV, try to find an audiobook, podcast or sleep app that you can play in the background as you fall to sleep.

It is also beneficial to look at your daytime habits that can impact sleep, try to get in at least 30 minutes of exercise each day and expose yourself to morning light each day to configure the circadian rhythm. Coffee intake late in the day can also impact sleep quality.

2 Workshop your space

To promote sleep a space should be:

— dark: light exposure can significantly impact sleep quality and quantity. If you are sleeping irregular hours due to shift work or sleep near a bright window, implementing strategies to keep your bedroom dark will benefit your sleep.

— cool: the optimum bedroom temperature is 18-20 degrees celsius.

— quiet: if you are situated in a noisy area or have surrounding sounds to your sleep area, earplugs or white noise generators can be helpful. Calm is a free app with a collection of white noise options.

— clean: if you have the luxury of space, many find it helpful to keep the bedroom just for rest. Try to avoid using the bed to eat, study, work or lounge throughout the day. Keeping your bed as a sleep space can improve sleep by association.

3 Employ tools if necessary

If you are still struggling with sleep onset or maintenance, there are a number of tools that can improve sleep quality.

— Lavender: this fragrance has been proven to benefit sleep quality and quantity when inhaled throughout the night. I put lavender essential oil in my diffuser before bed (source).

— CBD oil: there is mounting evidence that suggests that this refined oil may be beneficial to improve sleep quaility and minimise sleep disturbances (source).

— Chamomile tea: this is a traditional treatment for insomnia, chamomile is a mild sedative and inexpensive. (source)

— Melatonin: this is an endogenous hormone secreted by the pineal gland and its primary task is to regulate the circadian rhythm. A supplement of this hormone has been shown to be beneficial in irregular sleep patterns such as shift workers (source).

— Herbal tonic: if your sleep issues are negatively impacting your day to day life, this is something that can be addressed by a naturopath. We have a wide variety of herbal medicines that address sleep onset and maintenance.

4 Switch off an hour before bed

Blue light is beneficial during the day, and can promote mood balance and concentration, but exposure in the evening and night can be detrimental to sleep and overall health. Recent studies have shown a link between blue light exposure before bed and increased instances of insulin resistance, obesity and heart disease (source).

Blue light from phones, computers and televisions has also been shown to suppress the secretion of melatonin, the hormone we recently spoke about that regulates the circadian rhythm (source). Not only does melatonin promote sleep, it also plays a vital role as an antioxidant and has been studied for its involvement in tumour and cancer prevention (source).

To avoid melatonin disruption reach for a book or screen free activity at least an hour before bed. Reading is one of the best ways to calm down and reduce stress before sleep.

5 Honour your sleep

Putting your sleep first is one of the most inexpensive and effective health practices. By prioritising your sleep you are setting yourself up for improved energy, food choices and mental health during the following day.

If you are able to establish a regular bed time and waking time your body will appreciate the consistency as irregular sleeping patterns may translate to poorer quality sleep (source).

Alcohol is another facet that may need to be confronted, as much as it may feel like a glass of wine can help you to fall asleep, it is actually counterintuitive. Drinking can lessen the extent of REM sleep, the most restorative phase of sleep. Alcohol intake before bed increases the instances of sleep disturbance, snoring, and lowered sleep quality and quantity (source).

References:
Adib-Hajbaghery, M. &  Mousavi, S. N. (2017). The effects of chamomile extract on sleep quality among elderly people: A clinical trial. — https://pubmed.ncbi.nlm.nih.gov/29154054/

Costello, R. B. et al. (2014). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4273450/

Harvard Health Letter. (2020) Blue light has a dark side — https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

Kang, J. H. & Chen, S. C. (2009). Effects of an irregular bedtime schedule on sleep quality, daytime sleepiness, and fatigue among university students in Taiwan — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2718885/

Kuhathasan, N. et al. (2019). The use of cannabinoids for sleep: A critical review on clinical trials — https://pubmed.ncbi.nlm.nih.gov/31120284/

Li, Y. et al. (2017). Melatonin for the prevention and treatment of cancer — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5503661/

Lichtenstein, G. (2015). The Importance of Sleep — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849507/

Lillehei, A. S. et al. (2015). Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial. — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4505755/

Plog, B. A. (2018). The Glymphatic System in Central Nervous System Health and Disease — https://pubmed.ncbi.nlm.nih.gov/29195051/

Rasmussen, M. K. (2018). The glymphatic pathway in neurological disorders — https://pubmed.ncbi.nlm.nih.gov/30353860/

Stein, M. D. & Freidmann, P. D. (2005). Disturbed Sleep and its Relationship to Alcohol Use. — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775419/

Tähkämö, L. et al. (2018). Systematic review of light exposure impact on human circadian rhythm — https://pubmed.ncbi.nlm.nih.gov/30311830/

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