Episode 10: Sleep Hygiene

Practicing self-care is not always easy but there’s nothing you can’t do. Our generations have somewhat materialised the concept of self care, it became a trend, instead of a necessity. Don’t get me wrong; I love nicely scented candles, face masks, bath bombs, and essential oils.

This covers emotional self care, but self-care is more than that. Self-care is part of the answer to how we can all better copes with daily stressors.

As much as I love all of those, I feel like we often forget the basics of our self care, which if we don’t pay attention to, might not resolve even with the most luxurious of treats.

Self care is about acknowledging that you are worth looking after. It is believing that taking time out of your day to purely focus on yourself is a good thing, and not something which should make you feel guilty.

It shouldn’t be a reward or something, which you have to work towards. It shouldn’t be something you have to pay for. It should be a priority. And something which you can do unapologetically.

It’s not wrong to have all those fancy stuff but I want to emphasise that self care should be available for everyone and that is why we should focus on the basics. Basic will not only cover your emotional self care but also your physical self care.

Good quality sleep, adequate hydration, eating healthily, taking a hot shower and exercise. Resting and sleeping is something that everyone should cherish and it can be very beneficial when done properly. This is when sleep hygiene comes in handy.

” Self care is about acknowledging that you are worth looking after. ”

Sleep deprivation by definition is consistent or complete lack of sleep that leads to excessive daytime sleepiness, fatigue, lack of coordination, and attention deficits. Not getting enough sleep alters our ability to regulate our emotions.

Sleep hygiene encompasses a variety of different practices and habits that are necessary to have good night sleep quality and full daytime alertness.

Anyone can practice good sleep hygiene, although the approach is probably going to be different for someone who works a night shift than someone who works from 9 a.m. to 5 p.m. for example, but there a few basic techniques that everyone can implement in their routine.

• Sleep in a darkened room, if possible avoid having bed/night light or dim your lights.

• Do not remain in bed for longer than the time spent asleep. Sleep when sleepy.

• Use the bed only for sleep and sexual activities.

• Minimise noise, temperature extremes and uncomfortable bedding.

• Restrict alcohol, caffeine and tobacco intake for four to five hours prior to bed.

• Maintain regular bedtime every night (regular sleep schedule).

• Avoid oily and sugary food before bedtime.

• Exercise during daytime. Engage in regular exercise. Do not exercise immediately prior to bedtime.

• Avoid using digital screen (phone, laptop, TV) 1-2 hours before sleep.

• A small snack or a hot milky drink prior to bed may promote relaxation.

• Don’t toss and turn. If you still can’t fall asleep while in bed, get out of bed and walk around for a few minutes and drink a glass of water and then try to slowly get back in bed.

• Avoid daytime napping.

• Have a sleep ritual. Develop your own rituals of things to remind your body it’s time to sleep.

• Have a hot bath 1-2 hours prior sleep.

• Avoid clock watching. This can keep you awake and instil negative thoughts.

• Try to keep your daytime routine the same.

• Have a sleep diary.

Sleep disturbances and daytime sleepiness are the most telling signs of poor sleep hygiene. If one is experiencing a sleep problem, they should evaluate their sleep routine. It may take some time for the changes to have a positive effect.

” Self care should be available for everyone. ”

Sleep hygiene, like most things in life, requires daily maintenance and care. Make sure to create a routine and stick with it every day. Stick to these sleep hygiene tips, and before long you’ll start feeling the benefits of great rest on a regular basis. It’s worth testing out different adjustments to find out what helps your sleep the most. You don’t have to change everything at once; small steps can move you toward better sleep hygiene.