Sleep hygiene starts in the morning
We can all agree on how good we feel after a good nights sleep but it can often be hard to achieve.
While we sleep many important functions take place that help the body in physical recovery and repair, support brain and heart function, boost metabolism, as well as support learning, improving memory and mood.
Did you know that a good night’s sleep starts with what you do during the day? In fact, from the moment you wake up, you’re affecting your sleep that night.
This is because one of the key factors that influence your sleep quality is the management of your circadian rhythm, the natural processes that controls your wakefulness and sleepiness.
The role of light exposure during the day (especially in the morning) is crucial for supporting your circadian rhythm. Natural, bright light in the morning helps you feel alert and energized, while dim light in the evening, particularly before bedtime, facilitates winding down and falling asleep. However, in our modern world, we often start and end our days by staring at screens, which emit the type of light that disrupts these rhythms.
Top Tips for Sleep Hygiene:
Reduce Screen Time: Cut back on screen time, especially in the evening. Aim to have at least an hour of screen-free time before bed to allow your eyes to rest from the stimulating blue light that can interfere with sleep.
Cut Back on Caffeine: The less caffeinated you are during the day, the more likely you’ll sleep well at night. Be mindful of how much caffeine you consume, especially in the latter part of the day.
Mindful Meal Timing: Have your last meal at least 2-3 hours before bedtime. This gives your body time to digest the food before you go to sleep, reducing the potential for restlessness.
Create a Morning Light Ritual: As soon as you wake up, try to expose yourself to natural, bright light. Whether it's stepping outside, taking a morning walk, or simply opening your curtains, this practice can help align your circadian rhythms and improve your sleep quality.
Establish a Relaxing Evening Routine: Wind down before bedtime by engaging in calming activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing.
