10 Ways To Improve Sleep Hygiene

Throughout this COVID-19 Pandemic, I have felt an array of emotions. It has been challenging and it’s going to continue to challenge each of us individually & as a society for weeks to come. This is not normal, and I don’t know how to respond, but I am taking it one day at a time, one challenge at a time. It’s no surprise that everyone is affected or will be impacted in some way by this virus. Unfortunately, I think this is just the tip of the iceberg.

I haven’t been sleeping well since we were first asked to begin working from home & it seems to be getting worse. I have a history of sleeping problems & was even diagnosed with Narcolepsy in 2013. My sleep quality drastically falls during periods of high stress & with this pandemic just surfacing, our current situation could be our way of life for the next few months. Trust me, I don’t want this to be our reality as much as you, but the only way out is through. So, it’s time to make some changes and take some extra precautions.

As you may already know, sleep is important for the proper function of the brain & without getting too in-depth, here a few reasons:

1. Regulates your mood

2. Physical restoration

3. Information processing

4. Cleans your brain of toxins

5. Strengthens your immune system (Given our nation’s current situation, this is probably the most important.)

So, if you are struggling to catch some good quality sleep, hopefully, these tips can help.

1. Establish your own sleep ritual.

· Give yourself an hour to wind down. This is the time we use to wash our face, maybe apply a face mask, brush our teeth, & read a book in bed. Make it your own.

2. Avoid screens.

· This means no tv, no computer, no tablet or phone. The artificial blue light produced by these screens tricks our circadian rhythms & makes your body believe it’s still daytime. Plus, there is a lot of information to process on social media or the tv which doesn’t slow your brain down before bedtime.

3. Drink herbal teas.

· I like to enjoy my cup during my hour of winding down, but if you have a small bladder you may want to consider drinking it earlier in the evening. I prefer Chamomile with lavender. Both herbs have been used to promote relaxation & help with stress, anxiety & insomnia. Another one I like to use is Natural Calm which is a relaxing magnesium supplement.

4. Meditate.

· This can look different for everyone. Whether you are a master meditator or listen to a guided practice, find something that works for you. If you are new to meditating, try listening to relaxing music or natural sounds.

5. Exercise regularly.

· There are so many benefits from exercise but avoid exercising a few hours before bed. Releasing endorphins is an amazing feeling but it can cause a spike in energy and that is the last thing you want before trying to fall asleep.

6. Create a relaxing bedroom.

· Add some plants, fairy lights, & spray some lavender mist before laying down.

7. Use the sleep cycle app.

· This app tracks & analyzes your sleep patterns. My favorite aspect is the fact that it pinpoints the best time to wake you up within a 30-minute window of your alarm & then gently stirs you awake.

8. Do something relaxing.

· I especially use this tip if I don’t fall asleep within 20 minutes. I prefer to pick up a book, work on a puzzle, color or write down the thoughts that are keeping me awake.

9. Avoid caffeine & alcohol.

· I suggest avoiding them altogether if you can. If not, limit your intake. I have read that most recommend avoiding caffeine after 3 pm, but I personally would bump that time up to around noon. It depends on you though so listen to your body.

10. If you wake up an hour before your alarm, get up.

· Listen to your internal clock. If you go against it and fall back to sleep, you will feel way more tired.

If you have some tips for better sleep that you would like to share, please do. I would love to read them on my Instagram page. Also, if you are having a hard time or struggling in any way, let’s talk because you are not alone. We are all in this together, mixed emotions & all! We can make the best of our situation together. Until then, stay safe, take care of yourself, and stay home.

Always,

Erikka