Sleep Hygiene: Practical Tips to Improve Your Sleep Quality

Previously I wrote about nutritional supplements for sleep. This is a companion piece with some practical ways to hack your sleep routine and improve your sleep quality.

Routine

Our bodies function best when we sleep and wake at the same time every day. This keeps our circadian clocks regular, spiking and dipping cortisol at the appropriate times. Try to go to sleep and wake at the same time every day, including weekends.

Early Morning Sunlight

Studies show that exposure to morning sunlight triggers a spike in cortisol, the hormone that increases alertness and energy and prepares the body to wake and start the day. This morning cortisol spike also starts the clock on the natural decline in wakefulness later in the day. About 10 to 15 minutes of sunlight exposure is right, and get it as early as possible.

Cold Exposure Early

This is another way to get cortisol going. No need for an ice bath. 50 degrees F is sufficient. In fact, some argue that extreme cold too early in the morning could cause undue stress to the cardiovascular system. I prefer cool to cold showers for this purpose and get great results.

Exercise Earlier Rather Than Later

Exercise is also related to cortisol. Ideally, you want to power down at night, not ramp up cortisol with exericse. A short, relaxing walk after dinner is fine and helps with digestion and helps to balance blood sugar.

No Blue Light After Sunset

Sunlight is comprised largely of blue wavelengths, so when you expose your body to blue light, you are telling your brain it's daytime and to wake up. What are sources of blue light? SCREENS! All screens—phones, tablets, TVs, LED lights, and fluorescent lights. After sunset, use “warm” incandescent bulbs, lower-watters/dimmable lights. Candles are even better. If you have to use screens, use a blue light filter app or filtering glasses.

No Light in Your Bedroom

The darker the better. Cover any light coming from electronics, use light-blocking curtains, or wear a sleep mask.

Bed Is for Sleep

Or the two S's: Sleep and… Snuggling. Any other activity, including reading, should be done out of the bed. This trains your brain that when you get in bed it’s time to SLEEP.

No Food or Alcohol After Dusk

That’s right, no joy for you. Studies show that even one alcoholic drink can significantly disrupt sleep quality that night. If you have a toddy, do it early in the evening. Eat big meals early as well. It’s ok to have a small snack, preferably something with good fats, later in the evening to help sustain you through the night. I take my daily fish oil at night for this reason. You’re taking fish oil, right? Fish oil is great for all systems of the body—brain, heart, joints, and more. I use Carlson's Finest, which is available through our Fullscript dispensary.

I have struggled with sleep my whole life, and these tips have helped me greatly. I hope they help you!

Other Notes

Have Your Bloodwork Done

If you try all of these tips and still struggle, consider having your bloodwork done. There are many nutrient and hormone deficiencies that can disrupt sleep. Vitamin D is a big one, and so is estrogen.

A Note on Creatine

There has been some exciting new research on creatine's potential neuroprotective benefits. Taken at higher doses, creatine appears to help offset many of the negative health and cognitive impacts of sleep deprivation. Clear any higher doses with your doctor first. See my previous post on creatine and brain health for more detail, and find it on Fullscript.