Sleep Hygiene

Sleep is integral to our health- and I see a lot of patients who having trouble sleeping. Whether it’s stress, anxiety, cortisol dysregulation or insomnia, sleep issues are very common. While there are plenty of naturopathic approaches to sleep problems- herbs, amino acids, supplements, etc., something I talk about with every patient is sleep hygiene.

Sleep hygiene may sound like it’s about having clean bedsheets, but it’s actually referring to the routine that occurs before bedtime. I like to remind patients about the sleep routine that toddlers have- bath, bottle, book, bedtime. As adults, we like to think that we are beyond such routine, but it’s exactly what needs to happen to signal our brain and body that it’s time to wind down.

These are some of my suggestions for sleep hygiene- but everyone’s different and will enjoy different routines. Pick and choose from some of these options, and aim to keep them consistent for at least 5 days of the week for optimal results.

Follow a consistent sleep schedule

• Go to bed and get up around the same time every day- if possible, even on weekends.

Set up a relaxing bedtime routine

• Drink an herbal tea about an hour before bed (I like Calming tea from Yogi Teas)

• Have a bath in the evenings while you are winding down. Add epsom salts for maximum relaxation.

• Turn off electronic devices at least 30 minutes before bedtime.

• Dim lights around 30 minutes to an hour before you’re planning to go to bed.

• Try listening to a meditation before bed- I like the Calm app, Headspace or Waking Up

• If you’re used to watching TV before bed, try reading instead.

Nutrition

• Try not to eat large meals close to bedtime. If you find yourself waking up hungry throughout the night, have a protein and fat rich snack before bedtime. (i.e. nuts, greek yogurt, etc)

• Avoid caffeine in the later afternoon and evening.

• Avoid alcohol before bedtime.

Exercise

• If possible, exercise earlier in the day rather than at night. If you want to move your body, try a gentle yin yoga class in the evenings.

Bedroom

• Keep your bedroom as dark as possible. Blackout curtains are a great way to achieve this, especially in the city.

• Keep your bedroom cool if possible. Get a fan, or an air conditioner, or keep your windows open.

Please keep in mind these are general tips and are not to be used as individualized health advice. If you have questions or concerns about your sleep, please book in for a complimentary 15 minute visit to learn more about what naturopathic medicine can do for you.