Sleep issues come in many forms - Difficulty falling asleep, waking up throughout the night, snoring, not waking up rested. Many of my patients have problems with sleep which isn’t surprising when some sources say that on average we are sleeping 2 hours less than we were 100 years ago. There are lots of medications and supplements out there that can help with sleep but it’s important that lifestyle factors have been addressed first. I’ve written out some of the more important aspects of sleep hygiene and why they are important.
Ditch the devices and turn down the lights
I know everyone has probably heard this one by now but it really is important to decrease light exposure in general and especially blue light. These come in the form of phones, TVs, tablets, alarm clock lights, and even E-readers. A study compared reading from a light emitting E-reader to reading from a book before bed. It found that those who read from the E-reader took longer to fall asleep, had less deep sleep, and had more difficulty waking up in the morning. If turning all the lights off sounds too difficult to do overnight then try dimming the devices as much as possible or use different apps that help filter and dim the light. Another helpful change to add is light exposure in the morning can help our sleep/wake cycles by signaling to our brains when it is daytime versus night time.
Keep a consistent sleep schedule and routine
Everyone has an internal clock within our brain called a circadian rhythm which tells us when to sleep and when to wake up. It’s what is responsible for waking you up at 7am on a Sunday morning when you really wanted to sleep in. This internal clock of ours likes consistency so of course our brain becomes confused when we are constantly going to bed at different times. Other ways to support the circadian rhythm is exercising (Especially in the morning/early afternoon), morning light exposure, and evening epsom salt baths.
Have a “caffeine curfew” and an “alcohol curfew”
Everyone has different sensitivities to caffeine and alcohol but research indicates that they both negatively impact sleep. Many people claim that they can have a cup of coffee close to bed and still fall asleep but it turns out that it still may impact these people. A study was done which had people consume caffeine before bed. Subjectively many reported there was no negative impact on sleep but objectively the sleep analysis showed that there was decreased quality of sleep. Similar findings occur with alcohol as well, it helps with falling asleep quickly but throughout the night there is poorer quality of sleep. I generally recommend trying to stick to one cup of coffee and ideally before 12pm. In the afternoon switching to a cup of green tea is a better option because it contains a calming amino acid called L-theanine to help balance out the caffeine. For alcohol try to avoid mid-week drinks but if you do drink try to stop at least 1-2 hours before going to bed.
These are good starting points but they don’t always help everyone. It’s a good idea to check in with your naturopathic doctor so they can investigate thoroughly and give more individualized recommendations for your exact sleep concerns.
Dr. Kelsey Murray, ND