Sleep Hygiene tips
These tips may help you get a better nights sleep. It’s important to remember that alot of our sleep problems come from stress, we need to work on calming the mind and body before bed.
1. Stop Eating 2-3 Hours Before Bed Minimum 12-hour overnight fast (ie. 7pm - 7am)
2. Make Your Room Pitch Black, get black out curtains if needed
3. Wake Up to Light - This can be hard during winter so I use a wake light from Phillips. It wakes you up gently to a natural sunrise taking away that stress that an alarm can give you.
4. Cool Down - Keep your bedroom between 18 - 20 degrees
5. Breathable Sheets & Covers - Bamboo sheets, cotton and hypoallergenic covers is recommended
6. Electronic-Free Zone - Shut down all electronics (TV, phone, laptop) 30 minutes before bed
7. Blu blocking glasses - I use mine every night after sun goes down. The lights we are exposed to disrupts our melatonin production and then also affecting our sleep.
I get mine from blublox and they offer options of prescription lenses as well.
8. Wind Down - Dim household lights 1-2 hrs before, do relaxing activities
9. No Napping - If needed, keep to only 20 minutes before 2:00 pm. If you feel tired daytime I often find a 5 - 10 minute meditation can do wonders for my energy.
10. Supplements (Based on my recommendations from our consult)
11. If you’re someone that likes to shower before bed implementing a dry brush practice can be beneficial.