7 Ways to Improve Your Sleep Hygiene
Sleep issues can show up in many different ways. For some, it's difficulty falling asleep. For others, its waking throughout the night, tossing and turning, or nightmares and night sweats that lead to unsatisfying sleep. These disruptions can stem from a variety of causes, including stress, medication side effects, and hormone imbalances. While I always aim to address the root cause, I first recommend starting with these sleep hygiene tips to help improve sleep quality.
Reduce blue light from electronics in the evenings— Consider blue light glasses or an app/settings change on your devices
Eliminate technology at least 1 hour before bed— Tech is stimulating, even if you're doing something 'relaxing'
Keep a fixed sleep and wake time— Even on the weekends. This supports a healthy circadian rhythm
Avoid alcohol at least 4 hours before bed— Though you may fall asleep easier with it, studies show it worsens sleep quality
Use bed only for sleep, not TV or working— This will help your brain associate this space with rest, not stimulation
Improve sleeping environment: light, temperature, noise, clutter, pillows etc.— Create an environment that's as comfortable as possible
Avoid caffeine in the afternoon— Some people are more sensitive to caffeine than they realize
Consistency is key when building new habits. If you've been following these hygiene tips for at least a month and still have trouble sleeping, we can help you uncover the root cause. Get on the schedule here.
Kecia Fox is a Licensed acupuncturist and Traditional Chinese Medicine practitioner in Portland, Oregon, specializing in holistic treatment of chronic pain and stress. Questions? Connect with us.