Evidence is mounting that shows quality sleep is integral to physical and mental health and well-being. “It is during sleep that the body repairs and restores,” says David Nazarian, M.D., medical director of My Concierge MD. “Not getting enough sleep or sound sleep can lead to mood changes, weight gain and chronic conditions, and decrease longevity.” As such, countless sleep wellness practices have risen to the forefront, from sleepy girl mocktails to sleep-promoting spa treatments, bedtime products and so much more. It can be tough to choose from so many options, so we talked to sleep health experts to keep it simple with these top sleep hygiene practices.
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Evidence is mounting that shows quality sleep is integral to physical and mental health and well-being. “It is during sleep that the body repairs and restores,” says David Nazarian, M.D., medical director of My Concierge MD. “Not getting enough sleep or sound sleep can lead to mood changes, weight gain and chronic conditions, and decrease longevity.” As such, countless sleep wellness practices have risen to the forefront, from sleepy girl mocktails to sleep-promoting spa treatments, bedtime products and so much more. It can be tough to choose from so many options, so we talked to sleep health experts to keep it simple with these top sleep hygiene practices.
1. A Consistent Sleep Schedule
To start, it’s important to maintain a consistent sleep schedule, whatever that may be. “Our bodies have an internal clock, and if we train it to wake up at a certain time and go to sleep at a certain time, then it reinforces the sleep-wake cycle,” says Nazarian, whose practice specializes in holistic, regenerative medicine that includes sleep health.
Related: How to Create Successful Sleep Programs
Indeed, the National Sleep Foundation found this to be true in a recent review, in which a panel of sleep and circadian experts concluded that a regular schedule was important for good health. “The Consensus Panel concluded that consistent timing of bedtimes and wake times are associated with improved outcomes across multiple dimensions of health and performance—including alertness, cardiovascular and metabolic health, inflammation and mental health,” said panel chair and senior author, Charles A. Czeisler, M.D., Ph.D., Division Chief of Sleep and Circadian Disorders, Brigham and Women’s Hospital; and Frank Baldino, Jr., Ph.D., Professor of Sleep Medicine at Harvard Medical School.1
2. Wind Down Before Bed
Calming your body and mind will set you up for sleep success, so it’s important to wind down before bedtime. There are plenty of ways to do this, so you can have some fun with it, depending on what works for you!
“I recommend stretching and yoga exercises to wind down for the night. Stretching relaxes the muscles, resulting in less sleep latency, more deep sleep, less sleep disturbances and better sleep efficiency,” says Elisabetta Trezzi, spa and wellness manager of Six Senses Rome; the Six Senses brand is renowned for its sleep wellness programs and retreats.
“Another practice is a warm shower or bath with lavender essential oil. It can also be used in hot tubs or for massage therapy sessions to soothe your body,” Trezzi continues. “The lavender scent, when inhaled, is so tranquil and relaxing that it can have a calming effect on your stressful state of mind within minutes. It’s a great way to relax and helps ease anxiety.”
You’ll also want to skip more stimulating activities like TV or phones. “Reading a book or taking a warm bath can help our bodies wind down and relax. Establishing a wind down routine before bed allows us to be relaxed and to fall sleep easier and have a more restful sleep,” says Nazarian.
3. Create a Restful Environment
Another thing that will help you wind down is having a tranquil environment that encourages rest. “A bedroom that is dark and without noise and disturbances contributes to us having a deeper sleep with more chances of reaching the rapid eye movement (REM) cycle of sleep,” explains Nazarian. “In addition, a comfortable mattress and pillow can help us fall and stay asleep.”
Comfort is key, so think about elements like sheets, pillows and pajamas. The Sleep Foundation also suggests taking temperature into account, noting that a cool 65°F is recommended (although this is another area that depends on you individual preference).2
“I suggest no devices or switched on screens near the bed or in the bedroom!” adds Trezzi. “Using devices before bed tends to delay the time when you go to sleep, reducing sleep duration and sleep quality. Technology can stimulate your mind and make it harder to fall asleep. Sounds and blinking lights can also cause unwanted awakenings when sleeping next to electronics.”
4. Watch What You Eat & Drink
Finally, your diet before bed plays a role. “It is recommended that we don’t have large meals, alcohol or caffeine before sleep. These can delay us from falling sleep and cause us to have interrupted sleep time,” notes Nazarian.
Related: [Recipe] Grab a Sleepy Girl Mocktail and Get Some Rest!
The Sleep Foundation points out that large meals may have negative effects like reflux, but a small snack can help satisfy hunger and balance blood sugar to ensure more restful sleep overall. In addition, opting for certain foods containing tryptophan, serotonin or melatonin can help you fall asleep faster.3
References:
- https://www.sleephealthjournal.org/content/consistent-sleep-schedules-with-new-consensus-guideline
- https://www.sleepfoundation.org/bedroom-environment
- https://www.sleepfoundation.org/nutrition/is-it-bad-to-eat-before-bed
