What is sleep hygiene and why is it so important?
Sleep hygiene is a term that refers to all of the many choices we make before we sleep. It’s the decisions you make throughout your day, and when you get home, to encourage optimal sleep. Creating good habits will lead to positive sleep hygiene which can help you get yourself in the best possible state physically and environmentally for a good night sleep.
In his bestselling book, Why We Sleep, Matthew Walker says that scientists now recognise sleep is the single most effective thing we can do to reset our brain and body health each day.
Signs you need to improve your sleep hygiene:
Feeling tired or irritable in the day
Finding it hard to get out of bed in the mornings
Feeling forgetful in the day
Lack of energy for physical activity
Wanting to nap before 12pm
Practicing positive sleep hygiene is easier when you create good habits and evening rituals. Every evening around 6 pm, when I have my I Am Rested, I’m sending a message to my brain that I’m getting ready to unwind and go to bed. It helps that I AM RESTED is packed full of mushrooms and botanicals that promote sleep and reduce stress:
- L-Theanine – Extracted from Chinese green tea, L-Theanine is a unique amino acid that enhances a zen-like relaxation state, relaxing the mind.
- Magnesium – Has a relaxing effect on the central nervous and muscular system
- Reishi – the spore powder has the potential effect of supporting the immune system, it has been researched for its support on the central nervous system and sleep
- Lavender - for its relaxing effects
- Tulsi – Has been used for thousands of years in Ayurvedic medicine for its calming affect on the nervous system
- Passion Flower - has long been used in traditional herbal medicine for the treatment of insomnia, anxiety and as a sedative to calm the central nervous system
Here are some tips and tricks we use to improve our sleep hygiene
Turn your room into a sanctuary, keep it calm and free from mess and clutter.
Use essential oils in a diffuser such as lavender
Keep a cool temperature in your room
Make sure you have comfortable pillows and bedding
Drink I AM RESTED " A Meticulously calculated botanical formulation cleverly combines science, nature, and flavour with intelligent infusions of plant, mushrooms, vitamins and minerals". County and Town house.
Avoid caffeine past 12pm
No alcohol before bed
Try not to eat late at night
Remove outdoor clothes when you come home, kick start your brain that it is time to switch off
Try to go to bed at the same time every night and wake at the same time each morning
Turn off technology one hour before bed
Have wind down time where you read or listen to relaxing music
Keep a gratitude journal and write three things you are grateful for every night. Studies have shown that this reduces depression by 10%.
Do a turn down to your room like a hotel, 30 mins before bed and set the tone
Use blue light glasses if on your phone and laptop in the evening
Reduce blue light exposure from screens if you can
Dim and reduce your bedroom lighting
Have a dark room for sleep
Ensure you get plenty of bright morning light when you wake up
Make sure you do some form of exercise for 30 mins a day
Don’t undertake vigorous exercise 60 mins before bed
Try relaxation exercises before bed, like slow breathing
Hope this helps
Sleep well. Night night x