What is sleep?

Sleep is defined as a dynamic activity and essential function that allows our body to recharge and leave us refreshed, bright-eyed & bushy-tailed, and alert when we wake up. During sleep, our body undergoes a series of changes that are vital to the rest that is crucial for our health and wellness. According to John Hopkins Medicine, sleep accounts for one-quarter to one-third of the human lifespan. Sleep is a period during which the brain is engaged in several activities necessary to live, such as removing brain poop (so gross and so true), improving memory, and increasing learning. Keep reading to find out how to get the best sleep ever!

Why do we need sleep?

As women, we face unique challenges in our emotional, personal, and social lives. Often, these potential barriers can disrupt and disturb our sleep. However, getting the right amount of sleep is vital for our health and wellbeing. According to the Centers for Disease Control and Prevention (CDC), adults need seven or more hours of sleep per night for optimal health and wellness. When we don’t get enough good quality sleep, it negatively affects our physical and mental health, thinking, and daily functioning. It also keeps our brains backed up (see the poop comment above).

What are some risks of poor sleep?

Inadequate sleep has been associated with cardiovascular disease, depression, hypertension, increased risk of diabetes, mortality, obesity, and stroke. Not getting enough sleep at night decreases our immune response and can affect the endocrine system. This means that our body’s ability to fight off nasty infections, stabilize mood, and have proper growth and development is significantly reduced when we don’t get enough sleep.

What are some common medical problems that affect women’s ability to sleep?

The most common medical problems that impact us and our sleep are:

- acid reflux

- arthritis

- asthma

- back pain

- epilepsy

- fibromyalgia

- multiple sclerosis

- Parkinson’s disease

What are some common biological conditions that affect women’s ability to sleep?

- hormonal changes

- menopause

- menstruation

- pregnancy

What are some natural steps that we can take to improve our sleep?

Sleep has been studied for many years, and researchers have determined that there are some natural practices that we can put into place to improve our sleep. “Sleep Hygiene” is a term used to describe good sleep habits. Considerable research has gone into the best practices for improving sleep and experiencing long-term benefits.  

Now that we have some background on sleep let’s dive into some sleep hygiene strategies that we can implement to improve our sleep naturally!

Sleep Hygiene Tips

1.     Be regular

Consistency is key! Your good sleep hygiene entails having an established bedtime and wake time seven days a week. If going to bed at 11 pm is your jam, then do this daily. Along with a regular daily wake-up time. Say goodbye to sleeping in on Saturday mornings because you want to make up sleep time. It’s not serving you.

2.     Sleep when sleepy

Only try to sleep when you’re tired or sleepy. Avoid spending extra time in bed. Restricting time in bed helps deepen sleep.

3.     Use the 20-30 minutes rule

OK, you’ve gotten in the bed, and you notice that it’s been 20 to 30 minutes, and you’re still not asleep? If so, the recommendation is to get out of your bed, grab the Encyclopedia Brittanica (do they still make those?), and then sit on the couch and be bored. When you’re feeling sleepy again, take yourself back to your bed and sleep. Repeat as needed. The key is to not stay in bed wide awake.

4.     Say no to caffeine & nicotine

I know, I know. This one might be going too far. Keep in mind that caffeine & nicotine are both stimulants, which means they keep you stimulated, wide awake, energetic, up, on ten, get my drift? If you must have your caffeine fix (notice I said caffeine and not nicotine, no research highlights any health benefits to nicotine), then have your caffeine (tea, chocolate, coffee, caffeinated beverage) 4-6 hours before bed. I always have my Focus or Nurture Loose Leaf Tea before noon.

5.     Say no to alcohol

This Sleep Hygiene Tip is similar to ‘Say no to caffeine & nicotine.’ The recommendation is to have alcohol 4-6 hours before bed. Some folks say that alcohol is a relaxant, so they like to have a little ‘nightcap.’ In reality, alcohol interrupts sleep quality.

6.     Naps are not our friends

Since pre-school, we’re taught that naps are our friends. It’s part of the curriculum, and we have an established naptime. (I so miss those days!) Welcome to adulthood in the United States, where naps aren’t as encouraged. Adulting sucks! However, let’s all admit that there are some times when we must nap. And other countries seem to have it right with napping in the afternoon, siestas, and more. If you find that your body is calling for a nap, try to nap for less than an hour before 3 pm.

7.     Establish a sleep ritual

I do think that this is my favorite sleep hygiene tip: establishing a sleep ritual. This is where we identify the practices, steps, things, and strategies that help us unwind. What enables you to relax? What cues your brain and body that it’s time to settle in? Is there a favorite herbal tea that you drink? Do you light a candle? Wash your face, brush your teeth, and put on PJs? Soft music, anyone? What ritual can you establish that will set the tone for some good quality sleep? A couple of my practices include turning electronics off one hour before bed, Destress or Balance Loose Leaf Tea, brushing my teeth, taking a bath, and a brief meditation or prayer.

8.     Have a soak

I know that I already mentioned my fav sleep hygiene tip, and that is because ‘have a soak’ is understood. You already know I love me some bath time! During bath time, not only do all of our problems melt away (I wish), but our body temperature rises and then declines. Research demonstrates that sleep is associated with a drop in body temperature. So, to have your best sleep life ever, about 1-2 hours before bedtime, pour some Therapeutic Bathing Salts into the tub, have a soak, gently pat your body dry, moisturize with Natural Beauty Butter, and then get in bed for your ultimate beauty rest.

9.     No clock watching

Have you ever gotten in bed, couldn't fall asleep, and kept looking at the clock and checking the time? Worst. Thing. Ever. Doing that is called ‘clock watching.’ It is such a sleep blocker! It reinforces negative thoughts about our sleep and steals our time and energy. Please repeat after me: I will not watch the clock.

10.  Collect data

How do you know what serves you well and doesn’t regarding sleep? By collecting data on yourself. Be your scientist and experiment. Do you feel more refreshed if you have seven hours of sleep, eight hours of sleep, or nine hours? What do you think about nighttime, when you have caffeine at 9 am versus 3pm? What pre-bedtime activities help you unwind? Try different strategies/practices and keep track of the results.

11.  Work it out

You already know that I’m a fan of movement and believe it’s crucial in sustaining optimal health and wellness. Whether it’s yoga, walking, cycling, running, dancing, or something else, be mindful of the type of movement as specific exercises can get us super excited and maybe a little too strenuous pre-bedtime. More rigorous workouts are recommended no later than 4 hours before bedtime. I’m a massive fan of early morning walks and yoga, ending my day with a calming yoga practice.

12.  Eat well

We are hitting up the basics when discussing sleep, nutrition, and exercise. Our nutrition plays a significant role in our sleep quality. In fact, they are total best friends for forever (sleep + nutrition + exercise = BFFs). We need a healthy, balanced diet for good sleep, but we also need foods at certain times. This is where it’s highly recommended to collect data on yourself and see what works for you. What’s a good cut-off time for your meals? Do you need a light snack right before bedtime? Being too full before bed might interrupt your sleep, and having an empty stomach might be too distracting. Experiment with timing and foods.

13.  Be cozy as can be

Here is another favorite tip (clearly, they’re all my favorites). Make your sleeping space super cozy. I mean go-to-town comfy like comfortable AF. I’ve gone all out and made my bedroom a straight-up retreat. Organic cotton linens, plants, Himalayan salt lamp, vanilla lavender healing mist, lavender aromatherapy candle, hammock swinging chair, and absolutely no clutter. I. Have. It. All. My bedroom seriously exudes relaxation and restoration the moment I walk in because that’s the vibe I’m going for. How is your sleep space?

14.  Keep daytime routine the same

This tip is similar yet different from the ‘Consistency is key’ strategy. With this tip, your focus is on keeping your daily activities and routines the same, even if you had a stormy night’s sleep. Don’t skip out on activities because you’re tired, as it can reinforce insomnia.

15.  Make your bed sacred

Umm, this tip is my top. Well, maybe top 3. I’m super serious about this sleep hygiene tip. My bed is my sacred space. This means that the bed is only used for two things: sleep and sex. When you get in the bed, your body should automatically know that you’re either getting it on or you’re about to go night-night. With a cherry on top, please don’t do anything else in your bed other than those two things. No reading, checking Facebook (even if it’s the Asili Wellness page), looking at Instagram, watching videos, watching TV, doing homework, typing a memo on a laptop, talking on the phone, etc. Just sleep and have sex in the bed. Please. Respect. The. Bed.

16.  Shut it down

We would all love to have an electronic-free zone in the bedroom, but sometimes that’s not possible. Many of us use our cell phones for alarms (what did we use before cell phones?), have TVs in the bedroom, or use laptops, tablets, and more. Whatever your device of choice is, you don’t have to eliminate it to have good quality sleep. However, you cannot use it in the bed (see Sleep Hygiene Tip #15) and turn off electronics at least 30 minutes before bedtime to improve your sleep game. If you’re going for a gold star, up that mug to 1 hour before bedtime.

Comment below and let me know your favorite Sleep Hygiene Tip!

Need additional support in improving your sleep hygiene? Reach out to me at drnicole@asiliwellness.com or schedule a free Brief PHONE Consultation and let’s see if we’re a good fit to work together on your wellness goals!

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Peace & Wellness, Dr. Nicole