Sleep Hygiene

Posed on March 13th, 2024

Sleep is vital for an optimally functioning body. During sleep, the brain cleanses cellular debris, consolidates memories, optimizes the immune response, regulates appetite hormones, and regulates neurotransmitters (think mood). In this go-go world, however, it is sometimes difficult to get to sleep and difficult to stay asleep. Additionally, there are chronic conditions that make it difficult to do these things.

When there is a focus on sleep and specifically, the preparation of sleep, called sleep hygiene, the body relaxes into this expected state and can get the appropriate amount of zzz’s. Here are some tips for doing so.

Lifestyle

· Since the body operates on a circadian 24-hour clock, stick to the same bedtime and waketime to help regulate this normal flow.

· Prep for bed at least 30 minutes before getting in bed.

· Take a warm shower or warm bath to raise the core body temperate and relax muscles; adding Epsom salts to a bath or even a ½ cup of baking soda can induce this effect.

· Avoid screen time at least 2 hours before bed – if screen time is necessary (such as reading), consider blue-blocking or amber colored glasses.

· Avoid stimulating activity before bed – e.g., arguments, exercise, bills, news reports, anxiety provoking situations.

· Decrease irritating noises by using a white noise generator or closing doors/windows.

· Sleep in cooler temperatures, as this will induce deeper sleep.

· Consider an eye mask if the room is not dark enough.

· If taking medications, ensure that they do not contain stimulants.

Nutrition

· Finish dinner at least 3 hours before going to bed – it takes about 2 hours for food to move from the stomach to the intestines and if the body is digesting, it cannot rest.

· Avoid caffeine after 2pm – this would include coffee, tea, chocolate.

· Finish any alcoholic beverages 3 hours before bed.

· Limit fluid intake to 4oz before bed.

· Avoid refined carbohydrates, packaged snacks, and high sugar foods in the evening.

· Incorporate high tryptophan foods into the evening meal. These include turkey, fish, dairy, nuts, seeds, whole grains.

· Incorporate magnesium rich foods into the evening meal. These include seeds, nuts, green leafy vegetables, beans.

Staying asleep can also be challenging. This warrants an examination into the cause of not sleeping - is it ruminating thoughts, is it anxiety, is it bladder pressure, is it light exposure, etc. If a nutrient evaluation is in order, please see our in-house nutritionist for a review and more personalized recommendations.