Let's dig a little deeper into what developing good sleep habits looks like. There might be some small changes you could make to your current routine that could have a positive impact on your overall sleep quality.
Create a bedtime ritual.
Create a bedtime ritual to help cue the body to and mind to slow and/or calm down.
Go to bed at the same time every night.
Set alarms or reminders for 1 hour and another for 15 min before bedtime to begin the wind down process.
Wake up at the same time.
This helps to set circadian rhythms and may have a positive effect on sleep quality, general health, and cognition. Even better if you can combine this with 5-10 min of morning sunlight. And yes, going to bed and waking up at the same time includes weekends.
30-60 minutes before bed wind down with a hot bath.
Set up for the following morning.
Journaling.
Writing out a to-do list, or a stream of conscious thinking, also known as a "brain dump" to clear your mind before getting into bed.
What the heck is good sleep hygiene?
Practice good sleep hygiene with habits that are conducive to a good night's sleep. The list may seem overwhelming but adding 1-2 changes over the course of a week or two can definitely have an impact.
Avoid caffeine and stimulants in the afternoon.
Avoid alcohol a few hours before bed - alcohol can contribute to hot flashes and night sweats.
Limit use of electronics in the hour before bed. This includes e-readers. If they are used, try a setting or glasses to block blue light.
Dim the lights 1 hours before bed.
Perform high intensity or high effort exercise early in the day.
Low intensity exercise such as a slow walk or yoga may be helpful for sleep.
Exercise and eat a similar times every day to regulate circadian rhythms.
Use timers to shut off social media apps, notifications, and television approximately 1 hour before bed.
Get 5-10 minutes of morning sunlight daily.
Optimize your sleep environment by using your bed for sleep, not work, TV, or gaming.
Keep the room dark with light blocking shades or use of an eye mask.
Use ear plugs, a fan, or white noise machine to block noise.
Make the bed comfortable.
Keep the room cool.
And place electronic devices outside of the bedroom if possible. Even when turned off, they can emit small amounts of blue light into the environment.
When all else fails, just breathe.
Finally, here are 2 breathing strategies to trial to assist with falling asleep at bedtime or if you wake up overnight.
- 4-7-8 technique
Inhale through the nose - count of 4.
Hold breath - count of 7
Exhale through pursed lips - count of 8.
- Box breathing
Inhale through nose - count of 4.
Hold breath - count of 4.
Exhale - count of 4.
Hold - count of 4.