Sleep Hygiene Handout

If you’re having trouble falling asleep, it usually starts from our poor sleeping habits that we created for ourselves.  Below is a handout on the foundations of sleep hygiene.  These are simple tools that are absolutely free and I would like to share them here.

IMPROVING THE QUALITY OF YOUR SLEEP

  • Maintain consistent sleep and wake times. Do not push yourself to stay up past the initial signs of sleepiness. This can create epinephrine production, causing more difficulty getting to sleep later. It is good to have a “getting ready for bed” routine to relax and prepare your body for sleep. Avoid taking naps if you have trouble sleeping at night.
  • Reserve the bed for sleep and sex only. Do not read, watch TV, eat, or worry in bed. Solve daily dilemmas outside of the bedroom. If you find that you’ve been lying awake in bed for 15-20 minutes, get out of bed. Do something mundane until you feel sleepy, and then go back to bed. Repeat this as often as needed.
  • Your sleeping environment should be quiet, cool and comfortable. The room should be clutter-free. Reduce the amount of ambient light as much as possible. Electronic devices such as clocks, stereos, TVs and computers generate electromagnetic fields that can disturb sleep for some people. Experiment with moving these into another room or using EMF shields. Feng Shui, the Chinese art of placement, can be valuable in creating an optimal sleeping environment.
  • Exercise regularly. Exercising during the day or early evening decreases the time it takes to get to sleep and increases the amount of deep sleep obtained. Most people do better avoiding exercise late in the evening.
  • Exposure to sunlight early in the morning and late in the afternoon or evening encourages a strong circadian rhythm. The hormone melatonin, which helps create a sleep state in the body, is suppressed in light and secreted in darkness.
  • If you have problems with waking during the early hours of the morning, have a small protein snack just before bed to ensure consistent blood sugar levels throughout the night. Consistently get exposure to sunlight as late in the day as possible.
  • Improving overall health will improve the quality of your sleep. Work towards improving or eliminating health problems. Treatment modalities such as massage, acupuncture or cranial sacral will help to relax the body. Effective stress management is essential.

THINGS THAT RELAX THE BODY AND PREPARE IT FOR SLEEP

  • Warm baths, possibly adding Epsom salts or lavender oil
  • Meditating for 5-30 minutes
  • Breathing exercises, progressive muscle relaxation (various recordings are available) or any other means of inducing the “relaxation response”. Daily practice brings greater results.
  • Special acoustic recordings that increase specific brain wave patterns for relaxation and sleep
  • Botanicals treatments and aromatherapy using herbs and their essential oils (examples include chamomile, valerian, vervain (verbena), hops, lavender, passionflower, avena (oat straw), lemon balm and scutellaria (skull cap). Consult your physician for dosages and recommendations.
  • Calcium and magnesium supplementation. Consult your physician for dosages and recommendations.

THINGS THAT INTERFERE WITH SLEEP

  • Although alcohol may make you fall asleep, the sleep obtained after drinking is fragmented and light.
  • The stimulating effects of caffeine may last up to 10 hours in some people. Avoid it in the afternoon if getting to sleep is a problem. Caffeine is present in coffee, green tea, black tea, chocolate and some medications (pain relievers, decongestants, thermogenic weight loss products, energy supplements, etc.)
  • The stimulating effects of nicotine (first- or second-hand smoke) can last several hours.
  • Sleeping pills, aside from being highly addictive and full of side effects, decrease the amount of time spent in deep sleep and only increase light sleep.
  • B-vitamin supplements can increase energy that keeps some people awake, if taken before bed. Take B-vitamins earlier in the day.
  • Do not go to bed with a very full stomach. Large quantities of protein are stimulating to the body as digestion occurs. It’s best to finish eating at least three hours before going to bed.

Resources

  • Dement MD PhD, William. The Promise of Sleep. 1999. Dell Publishing. New York, NY.
  • Jacobs PhD, Gregg. Say Goodnight to Insomnia. 1998. Henry Holt and Company. New York, NY.
  • Ross DC, Herbert, Brenner Lac, Keri and Goldberg, Burton. Sleep Disorders. <AlternativeMedicine.com> Tiburon, CA. 2000.
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