Are you having difficulty sleeping? You may need to work on your Sleep Hygiene!

We all know how important our sleep is but we may not realize how many things we do on a regular basis can contribute and hinder sleep.  A good night’s sleep can provide the body with enough time to heal and rest, reduce pain, enhance digestion and regenerate our adrenal glands (our energy stores).  Difficulty falling asleep and waking up frequently in the night can hinder all of these important and vital processes leading to fatigue, less resilience to daily stress and increased pain.

There are 2 hormones which control our sleep and wake cycle: Melatonin and Serotonin.  When the sun rises the light is picked up by receptors in our eyes (even when they are closed!) to produce serotonin, a hormones which makes us feel awake, energized and happy.  In the evening when the sun sets the dark environment observed by the same receptors in our eyes initiate the production of melatonin, our sleep hormone.  All activities that are either stimulating or hinder the production of melatonin can significant impact the quality of sleep.

When it comes treating sleep issues I often like to educate patients first on how to optimize their Sleep Hygiene before looking into sleep aids because these simple tips are often overlooked and can make a big difference in quality of sleep:

• No screen-time 1 hour before bed- this includes staring at a computer, TV and phone screen!  The bright blue light actually signals your brain that it is still daylight time reducing the amount of melatonin produced.
• Sleep in complete Darkness– black out shades, blinds or the use of an eye mask can create the optimal dark environment for sleep.
• Silence is golden- well it is for sleep! Sounds and noises can be stimulating and disruptive during sleep.  Some find the use of ear plugs very helpful in noisy environments.
• Never fall asleep with the TV on!  Even on mute the flickering lights are picked up by the receptors in your eyes and reduce the restful state of your brain and body during sleep.
• Limit fluids 2 hours before bed- one of the most frequent reasons people wake in the night is to use the bathroom.  Limiting fluids 2 hours before bed and emptying the bladder can help reduce the frequency of bathroom visits.
• No Caffeine after 3pm!  The half-life of caffeine is approximately 5-6 hours which means that it is still actively stimulating the mind and body 6 hours after your last cup.

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The key is to avoid a stimulating environment and get your mind and body into a calm state of relaxation!  If you’ve perfected these tips and still experience difficulty sleeping, a natural sleep aid may be needed.  Want to know more?  Stay tuned next month for my “Natural Sleep Aids- from A to Zzzzzzz” post or feel free to contact me.  I’m here to help!