5 ways to get a better night’s sleep and wake up refreshed
What is sleep hygiene?
Sleep hygiene is a mix of different practices and habits that allow you to fall asleep quickly, stay in deep sleep with less tossing and turning, and wake up feeling refreshed and rested.
We all can appreciate the benefit of feeling well rested over starting a day off exhausted, but there are long term physical benefits to getting good sleep, too. Not getting enough sleep has been proven to lead to increased risk of depression, heart disease and diabetes (according to this article by Harvard Health Publishing).
So invest some time and energy (no pun intended) into your sleep habits and clean up your sleep hygiene today!
Sleep hygiene practices you can try today
Stop drinking caffeine at noon.
Caffeine has a half life of 5 hours, meaning that if you have a double shot latte at noon, one full shot of espresso will still be in your system at 5:00pm, and half a shot will be in your system at 10:00pm. Now imagine the caffeine in your system at bed time if you’re having caffeine at 3pm, or even later towards the end of the work day!
Caffeine physically speeds up breathing and heart rate, so it will be much more difficult to fall asleep with caffeine in your system.
Turn off your screens at least two hours before bed
All light has an effect on the body’s circadian rhythm, a cycle of about 24 hours (give or take a little). Blue light in particular throws off this rhythm, and prevents the brain from releasing melatonin, a chemical that naturally calms us down for sleep. Try to be blue-light free for about two hours before you go to sleep.
At night, consider installing apps that filter out blue light from devices, or use blue-light blocking glasses. If you are reading or doing something screen-free, try using softer lighting or even investing in a red light lamp. Avoid LED light usage before bed, as those have a higher concentration of blue-light in them.
Check out this article from Harvard Med School for more information on the effects of blue light.
Have a bedtime routine
Our bodies love rhythms (just like that 24 hours circadian rhythm), and following a consistent pattern of things you do to unwind before bed will help condition your brain and body to slow down and relax for sleep. Try to find a consistent time to go to bed and a consistent time to wake up- one that you can more or less maintain on the weekends as well would be ideal. Your body and mind will start to, over time, naturally start slowing down and getting sleeping in anticipation of that time.
Having particular things you do before bed aids in this as well. Maybe you meditate, journal, gently stretch or tidy up. Brushing your teeth, moisturizing your face, drinking a glass of warm water… these are all things that could be a part of a consistent bedtime routine.
Reach for a mug of herbal tea
A cup of tea (without caffeine) is a great addition to a bedtime routine. Lemon, peppermint, ginger, and berry teas are all popular options that don’t have any caffeine. (Avoid “decaf” tea and opt for “caffeine free” instead- “decaf” teas still will contain small amounts of the caffeine that has been mostly removed, whereas herbal or “caffeine free” teas will have zero caffeine content). Boiling the water, selecting the tea, and waiting for it to steep can be an incredibly mindful, relaxing ritual.
For an added bonus of sleepy goodness, choose a tea containing compounds that help with relaxation. Chamomile tea is a great option for this. Another is holy basil, or tulsi, tea- it is an adaptogen, so it naturally fights stress in the body and promotes relaxation. (Please note: adaptogens can interact with certain medications, so consult your doctor before adding holy basil tea to your routine.) There are also pre-made blends made especially for bedtime, like SleepyTime tea.
Try out essential oils
Inhaling the scent of certain essential oils, like lavender, has a really relaxing quality that can help promote sleepiness. Try using a diffuser in your bedroom with a few drops of lavender oil, or dilute the oil in water and spray it lightly on your pillow so you can have the relaxing scent as your doze off.
Another option would be to dilute the lavender oil in a carrier oil, like jojoba or coconut, and use self-massage (another great relaxing habit for before bed!) to apply the oil directly to your skin. Lavender also has great topical effects like being anti-microbial, promoting blood flow and preventing acne. Just be sure to dilute it before putting lavender essential oil on your skin.
