Sleep Hygiene Practices

According to the National Sleep Foundation and the National Council on Aging, 10-30% of Americans struggle with insomnia. NIH statistics reflect 50 to 70 million Americans have sleep disorders and 1 out of every 3 are not getting the recommended amount of uninterrupted sleep.

Here's what you can do to practice healthy sleep hygiene:

1. Keep a regular schedule - our bodies like regularity. Try to go to bed and wake up at the same times. With a regular schedule, your body will know when to release calming hormones before bed, and stimulating hormones to wake up.

2. Keep alcohol and caffeine moderate - both will interfere with sleep. Try to avoid caffeine within 8-9 hours of your bedtime.

3. Eat and drink appropriately - a regular to smallish-sized meal about 2-3 hours before bed, one that is balanced in nutrients, can help facilitate sleep. Try not to drink too much liquid in the hours before bed, which will help you avoid waking up for bathroom breaks.

4. Do a brain dump - take a few minutes to write out a list of whatever is bugging you. Whatever is in your brain, get it out and on to paper.

5. Turn off electronics - digital devices stimulate our brain. We recommend unplugging for all screens at least 30 minutes before bed. This includes television, computers and smartphones. The screens release a blue light that prevents our brain from preparing for sleep.

6. Stretch / read / de-stress before bed - maybe some yoga poses, reading or meditation.

7. Go to bed before midnight - this is better aligned with natural light cycles.

8. Sleep at least seven hours - work backwards here. If you need to wake up at 6 AM, 11 PM will be the latest you want to hit the pillow.

9. Exercises regularly - physical movement (especially outdoors) can promote restful sleep at night.

10. Take a bath or shower - a warm bath with epsom salts or even a cool shower (depending on personal preference) can promote restful sleep.

11. Keep the room dark - this means curtains shades, and/or a sleep mask.

12. Have a stress-free / clutter-free bedroom - get rid of stacks of mail, boxes, clothes strewn about, etc.

13. Keep it cool - anywhere from 60-68 F (15-20 C) appears to work best at night.

14. Use white noise - turn on a fan, humidifier, or HEPA filter.

15. Get outside in the sunlight and fresh air during the day.

Source: List by International Sports Sciences Association: Nutrition Course