Sleep Hygiene
Have you ever heard the phrase “sleep like a baby”?
Just imagine a scene of an infant nestled in a cozy crib with a gentle and content expression on their face as they peacefully sleep. It provides a perfect picture of what sleep should be, but for some reason this picture ceases to exist as we age. As our body changes,a variety of factors make it more and more challenging to sleep well. This makes it even more important to have a plan and stick to it.
The following information will dive into a topic called Sleep Hygiene. Alongside sleep hygiene, we’ll explore different aspects of sleep, its importance, the downsides of poor sleep, and how modern comforts affect our sleep. Finally, we’ll share a personal sleep checklist for you to start using tonight.
Exploring Sleep Architecture, Sleep-Wake Cycles, Zeitgebers, and the Health Impacts of Inconsistent Sleep
First it’s important to note that the process of sleeping is hardwired into almost everything in nature. From humans and animals to plants and microorganisms, we all need periods of activity and periods of rest. There are differences in HOW sleep occurs, but at the very least, it’s required and there’s nothing we can do about it. The following information will help you understand how humans are designed to sleep and why it’s so important.
Sleep architecture
Sleep is made up of various “stages” of sleep, most commonly known as DEEP sleep and REM sleep. We also experience periods of LIGHT sleep as well. Throughout the night, our body goes back and forth in between these stages. Each stage is responsible for different functions. For example, DEEP sleep is restorative and whole-body cleaning while REM sleep is known for cleaning the brain and reinforcing experiences and memories learned through the day.
The “sleep-wake cycle” & “Zeitgebers”
The sleep-wake cycle, also known as the circadian rhythm, is like our body’s internal clock that controls when we feel sleepy and when we feel awake. It lasts about 24 hours and is influenced by factors such as light, activity, and food, which are called Zeitgebers. These factors play a big role in how well we sleep at night, with light being the most important one for most people. So basically, our daily routines and habits affect how we sleep, and light has a big say in that. Throughout this article you will see references to these all-important Zeitgebers.
What are the potential negative health consequences of not having a consistent sleep schedule?
Not having a consistent sleep schedule can throw our bodies off balance. It can mess with our mood, make it harder to think clearly, and even weaken our immune system, making us more susceptible to getting sick. It can disrupt our metabolism and increase the risk of health problems like obesity, diabetes, and heart disease. Sticking to a regular sleep routine is very important for staying healthy and feeling good.
Modern Day Conveniences and the Battle for Good Sleep
In the westernized world, we have many conveniences that make our life enjoyable such as an endless supply of food, electricity & inside lighting, access to phones, screens, tablets. Unfortunately some of these conveniences can directly interfere with our ability to get quality sleep.
Some examples include:
Endless supply of food
The endless supply of food we have at our fingertips is quite convenient but can disrupt our natural circadian rhythms. Late-night snacking or heavy meals close to bedtime can interfere with digestion and lead to discomfort, making it harder to fall asleep and achieve restorative rest. Consuming food before bed requires energy for digestion, potentially reducing sleep quality.
Electricity & inside lighting
Electricity and inside lighting have revolutionized our world, but they also come with a downside in relation to sleep. Artificial lighting, especially the blue light emitted by screens, can suppress the production of melatonin, the hormone that regulates sleep-wake cycles, making it more difficult to wind down and fall asleep at night.
Phones, Screens, Tablets
Phones, screens, and tablets have become integral parts of our daily lives, but their constant use (particularly before bedtime) can greatly disrupt our sleep patterns. The blue light emitted by these devices can disrupt melatonin production and stimulate the brain, making it harder to transition into a state of relaxation conducive to sleep. Additionally, the content we engage with, such as social media or work emails can be mentally stimulating, further delaying the onset of sleep.
What is Sleep Hygiene?
Improving sleep quality involves adopting a set of daily habits, known as sleep hygiene, that signal to the body that it’s time to wind down. Establishing a routine can pave the way for a restful night’s sleep. As an example, take the familiar practice of brushing our teeth before bed—we do it almost automatically, ingrained in our nightly rituals.
What Are Some Examples of Sleep Hygiene?
Developing a consistent sleep hygiene practice takes the simple practice of brushing teeth but and adds a few layers such as:
Going to bed and waking up at a consistent time every day, especially on the weekends.
Why? This helps balance circadian rhythm which can lead to optimal sleep cycles (DEEP sleep and REM sleep). The human body thrives on routine and consistency, especially when it comes to sleep.
Success Tip: It’s tempting to “sleep in” to catch up on Saturday or Sunday but this can lead to a disruption in circadian rhythm. Once in a while is okay, but aim for consistency 7 days per week for optimal outcomes.
Avoiding screens for a period of time before bed (Zeitgeber)
Why? Most screens contain blue light which can interfere melatonin production at night. Melatonin is a natural hormone released by the brain to help regulate sleep and wake cycles. The simple act of watching something on your phone leading up to bed can delay this critical substance from doing its job. TV and entertainment are part of our culture so we aren’t recommending complete avoidance, but it’s possible to manage this more effectively to enhance our health and sleep outcomes.
Success Tip: We understand that everyone is different when it comes to daily habits and sleep patterns. Start to think about how you can slowly reduce your personal exposure to screens before bed. Turn the phone and TV off 30 mins before bed, read a book, journal, or find something you enjoy doing that doesn’t require high amounts of energy or stimulation. Also, consider wearing blue light blocking glasses if you view screens after dinner. This can reduce the amount of blue light exposure.
Optimize the lighting in your environment (Zeitgeber)
Why? This is similar to avoiding screens but slightly different. All types of lights (blue, red, green) have different effects on health so it’s important to think about when you are exposed to these specific lights. Without getting too technical, it’s best to avoid blue light and very bright lights after dinner so dim the lights or consider replacing bulbs with amber or calming lights. Your body will do a better job at relaxing with this approach. Even your skin can sense light (it has melatonin receptors) so when you go to bed, do everything you can to rescue the amount of light in your environment.
Success Tip: To completely optimize your exposure to light, purchase blackout curtains, wear a sleep mask, and cover the small lights that emit from smoke and carbon monoxide detectors.
Develop a breathing or meditation practice before bed
Why? Most of us live stressful lives – from the demands of work and parenting, to recovering from physical workouts or emotional stress, the body rarely has time to completely recover. Incorporating strategic meditation or breathing exercise into the day can be very helpful, especially right before bedtime.
Success Tip: There are many options out there that will help you develop a breathing or meditation practice. There are apps, YouTube videos, blogs, and more. We recommend finding a simple and easy opinion that works for you. Below are a few simple examples:
- 4-7-8 Breathing:
- Breathe in slowly for 4 counts.
- Hold your breath for 7 counts.
- Breathe out completely for 8 counts.
- Repeat this cycle.
- Box Breathing:
- Breathe in for 4 counts.
- Hold for 4 counts.
- Breathe out for 4 counts.
- Hold for 4 counts.
- Repeat this cycle.
- HRV Resonant Breathing:
- Breathe in slowly for 5 counts.
- Breathe out slowly for 5 counts.
- Try to match your breath with your heartbeat.
- Repeat for a few minutes.
Following the recommendations mentioned above can significantly help improve quality of sleep. While it’s a straightforward concept, achieving success in restoring healthy sleep patterns requires both awareness and willingness. With these factors in place, we can aim to sleep as soundly as a baby.
**For those who want more, the following information will further help you improve your sleep quality. As you can see, the top 3 items refer to the Zeitgebers that were mentioned above:
Light
Exposure to natural light during the day and minimizing artificial light at night helps regulate your body’s internal clock, promoting the production of melatonin for improved sleep quality. A simple 10-15 early morning walk can do wonders to help set you up for a good night’s sleep.
Activity
Regular physical activity supports better sleep by regulating circadian rhythms and reducing stress, leading to deeper and more restful sleep. At enov.one, we believe that each of us has a physical activity bucket that needs to be filled throughout the day in order to sleep well and maintain our health. It doesn’t have to be complicated, just consistent.
Food intake
We all love food but too much food (especially at the wrong time) can have deleterious effects on our sleep habits and health. Avoiding food 2-3 hours before bed can help your body prepare for sleep. Why is this? When we eat, our body spends most of its time on digesting food instead of using the energy for recovery and healing.
Caffeine
Limiting caffeine intake, especially in the afternoon and evening, prevents sleep disturbances and shortens the time it takes to fall asleep, enhancing overall sleep quality. Understanding your genetic predispositions can also be very helpful. This information can shed light into how slow or fast you metabolize caffeine which impacts how long it stays in your body after consumption. Caffeine has a ‘half-life’ average of about 5 hours but can range anywhere from 2-9 hours (because of health status and genetics). That means after you drink something with caffeine, like coffee or tea, about half of it is still in your body after 5 hours. Knowing this can help optimize your sleep patterns.
Sleep tracking
Using sleep tracking devices or apps offers insights into sleep patterns, allowing you to make informed adjustments to optimize sleep quality and duration.
Mouth tape
Some find that using mouth tape during sleep promotes nasal breathing, reducing snoring and dry mouth, potentially improving overall sleep quality. Some people may not be candidates for this technique so it’s recommended to speak with your healthcare provider. (Need to make sure medical supports this. A small study of around 20 people showed it improved OSA in over 50% of the group. More research is needed but there seems to be groups who believe there may be something going on.)
Supplements
Supplementation is another helpful tool for better sleep. Here’s a basic list of supplements that can assist with sleep by aligning your body’s internal clock, easing anxiety, and promoting relaxation. However, it’s a good idea to consult a knowledgeable healthcare provider or do your own research to find the right fit for you.
– Melatonin
– Phosphatidylserine
– Bacopa Monnieri
– Magnesium Threonate
– Reishi Mushroom
– l-Theanine
– Valerian Root
– Schisandra
– CBD
– Apigenin
– Chamomile
– GABA
– Doc Parsley’s Sleep Blend
Summary
In modern times, maintaining optimal health critically hinges on good sleep hygiene, particularly as individuals age. Understanding sleep architecture, which encompasses the various stages of sleep and their specific functions, is essential. Additionally, recognizing the role of Zeitgebers—such as light, activity, and food—in regulating the sleep-wake cycle is crucial for achieving restful sleep.
Adopting lifestyle adjustments, such as engaging in regular physical activity, practicing mindful eating, and limiting caffeine intake, significantly enhances sleep quality. Moreover, incorporating supplementation and sleep tracking can further optimize sleep. Ultimately, developing a personalized sleep routine through patience and experimentation is key to reaping long-term health benefits.
Supporting Research
Mouth tape and sleep apnea
https://pubmed.ncbi.nlm.nih.gov/36141367/
Caffeine half life
Zeitgebers and sleep
https://pubmed.ncbi.nlm.nih.gov/30365354/
Circadian rhythms, sleep, and metabolism
https://pubmed.ncbi.nlm.nih.gov/21633182/
Sleep hygiene
https://www.sciencedirect.com/science/article/abs/pii/S1087079214001002?via%3Dihub
Walk to a better night of sleep: testing the relationship between physical activity and sleep
https://www.sleephealthjournal.org/article/S2352-7218(19)30105-6/abstract
Meditation and sleep
https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2012.00054/full
Sleep wake and biological rhythm
https://www.annualreviews.org/content/journals/10.1146/annurev.psych.52.1.277
