Sleep Hygiene: Tips and Strategies for Restful Nights
Unfortunately, lots of things can get in the way of good sleep habits. One that most of us experience from time to time is stress. Everyone has stressful periods in their lives. Financial issues, family illness, schooling, and job loss are examples of the many stressors that can affect sleep negatively. To restore a healthy sleep routine, we must manage these stressors. In some cases, they can be removed from one’s life. Finishing this year’s taxes, getting the car fixed, or getting medical treatment for a condition all solve problems that could be causing stress. Unfortunately, we can’t always simply solve the problem and make it go away. When that’s the case, coping mechanisms are needed. Taking time before bed to meditate, focus on an activity you enjoy, or spend time with a loved one can help reduce sleep-disrupting stress. In some cases, seeing a professional therapist may be advisable.
People experiencing physical pain often have trouble sleeping well, too. Sometimes this pain is short term, and doesn’t affect sleep outside of a given period – for example, recovering from surgery. In other cases, the pain may be chronic and have a long-term negative effect on sleep. In both cases, pain management is necessary. This may be as simple as using pillows to achieve a comfortable position. Other times it may require medications, supplements, or exercises. If you are experiencing pain that is disrupting your sleep or daily life, see a healthcare provider. A good provider will work with you to create a plan for pain management and improved sleep hygiene.
Sometimes, the reasons for troubled sleep aren’t as apparent. There are still safe, effective methods that can help improve quality of sleep when an underlying cause isn’t found. Try some of these:
- It should be dark and quiet in your bedroom. Use curtains, sleep masks, white noise machines, or rugs to minimize light and dampen sound.
- Remove distractions like TVs, phones, and computers from the bedroom. Studies tell us that blue light from electronics has a negative effect on the circadian rhythm.
- Keep the room slightly cool. Between 64 and 70 degrees at night is ideal for most people.
- Avoid alcohol, nicotine, caffeine, and other drugs in the evening. These substances can make it harder to fall or stay asleep.
- Try gentle stretching, guided meditation, or progressive relaxation to wind down before sleep.
- Physical activity is associated with higher-quality sleep. Make sure you’re getting plenty of exercise throughout the week.
- If you choose to nap during the day, keep it under half an hour and avoid late afternoon or evening naps.
If you are still having trouble getting adequate, quality sleep, ProNatural Wellness can help. Give us a call at (860) 829-0707 to make an appointment. Our providers will work with you to create a sleep treatment plan focused on whole-body health.
Sources: Harvard, Sleep Foundation, NIH,
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hat is sleep hygiene? Defined by Harvard Health, it refers to a set of practices and routines that help you get better sleep. Getting plenty of good-quality sleep helps keep us mentally alert, emotionally stable, and physically strong. Seems like it would be simple to improve your sleep hygiene, right?
Unfortunately, lots of things can get in the way of good sleep habits. One that most of us experience from time to time is stress. Everyone has stressful periods in their lives. Financial issues, family illness, schooling, and job loss are examples of the many stressors that can affect sleep negatively. In order to restore a healthy sleep routine, we must manage these stressors. Sometimes, they can be removed from one’s life. Finishing this year’s taxes, getting the car fixed, or getting medical treatment for a condition all solve problems that could be causing stress. Unfortunately, we can’t always simply solve the problem and make it go away. In this case, coping mechanisms are needed. Taking time before bed to meditate, focus on an activity you enjoy, or spend time with a loved one can help reduce sleep-disrupting stress. In some cases, seeing a professional therapist may be advisable.
When Pain Affects Your Sleep
People experiencing physical pain often have trouble sleeping well. Sometimes this pain is short term, and doesn’t affect sleep outside of a given period – for example, when recovering from surgery. Chronic pain, on the other hand, can have a negative effect on sleep in the long term. In both cases, pain management is necessary. This may be as simple as using pillows to achieve a comfortable position. Other times it may require medications, supplements, or exercises. If you are experiencing pain that is disrupting your sleep or daily life, see a healthcare provider. A good provider will work with you to create a plan for pain management to improve sleep hygiene.
Tips to Improve Sleep Hygiene, Naturally
Sometimes, the reasons for troubled sleep aren’t as apparent. There are still safe, effective methods that can help improve quality of sleep when an underlying cause isn’t found. Try some of these:
- It should be dark and quiet in your bedroom. Use curtains, sleep masks, white noise machines, or rugs to minimize light and dampen sound.
- Remove distractions like TVs, phones, and computers from the bedroom. Studies tell us that blue light from electronics has a negative effect on the circadian rhythm.
- Keep the room slightly cool. Between 64 and 70 degrees at night is ideal for most people.
- Avoid alcohol, nicotine, caffeine, and other drugs in the evening. These substances can make it harder to fall or stay asleep.
- Try gentle stretching, guided meditation, or progressive relaxation to wind down before sleep.
- Physical activity is associated with higher-quality sleep. Make sure you’re getting plenty of exercise throughout the week.
- If you choose to nap during the day, keep it under half an hour and avoid late afternoon or evening naps.
If you are still having trouble getting adequate, quality sleep, ProNatural Wellness can help. Give us a call at (860) 829-0707 to make an appointment. Our providers will work with you to create a plan to improve your sleep hygiene that focuses on whole-body health.
Sources: Harvard, Sleep Foundation, NIH,