Improve Your Sleep - tips for a better night’s rest

Why does good sleep matter? Aside from simply having low energy the next day, lack of sleep has also been associated with obesity, depression, irritability, type-2 diabetes, cardiovascular disease, cognitive decline, injuries, and reduced sense of well-being. 

If you're struggling to get the sleep you need, here's a friendly guide to help you understand what might be affecting your rest, along with a simple routine that works for me.

Common sleep disruptors include:

Stress: An overactive mind, often driven by stress, can keep you awake at night, making it difficult to unwind or resume sleep.

Screen Time: Exposure to screens before bed not only interferes with melatonin production, which is key for falling asleep, but it can have a big impact on your quality of sleep

Alcohol: While alcohol may help you fall asleep, it can disrupt your sleep cycle, causing you to wake in the night.

Hormones: For women, hormonal fluctuations during fertile years or menopause can interfere with sleep.

Evening Habits: Activities that are too stimulating (like intense exercise or engaging in heavy discussions) can spike your stress hormone cortisol and prevent relaxation.

Blood Sugar: Highs or lows in blood sugar can wake you in the night, often with a sweat.

Eating Late: Eating within three hours of bedtime can interfere with sleep quality and how you feel when waking in the morning.

Bedroom Conditions: Temperature, light, and noise all play a role in creating a sleep-friendly environment.

Bedding: Opt for breathable, natural fibres in your bedding to stay cool throughout the night.

What You Wear to Bed: Choose lightweight, natural fabrics to avoid overheating during sleep. For best temperature control, sleep naked. 

Activity Level: A sedentary lifestyle can contribute to poor sleep

Lack of Routine: A regular sleep schedule is key - the ideal sleep time is 10pm - 6am (for most people.)

Additionally, caffeine, pain, shift work, and sleep conditions like sleep apnea or snoring can also cause sleep disturbances.

My Sleep Routine

9:00pm: Disengage from electronics. I prepare my lunch for the next day, do any quick tidying up, then read a book in the living room. On Sunday evenings I will also take a natural sleep aid.

9:30: Get ready for bed. I climb into bed no later than 9:45 PM with a book I’ve read before (new books can be too engaging for the mind). I also set my Philips Wake-up Light to gradually dim over 30 minutes, which helps me fall asleep while my Kindle automatically shuts off. The room is kept cool (ideally 18C/65F) and dark for the best sleep environment.

6:00am: exercise 20-40 minutes 

Natural sleep aids that may help include*: melatonin, GABA, magnesium, chamomile, valerian, hops, passionflower, vitamin B6 (if sleep changes throughout the month), medical cannabis, 5-HTP, L-theanine.  These each have specific uses - depending on whether your issue is falling asleep or staying asleep, whether you are kept awake by your body or your mind, etc. 

For a comprehensive evaluation of what may be interfering with your sleep quality, and for personalized solutions, consult with your licensed Naturopathic Doctor. 

Sleep is the ultimate foundation of health – you need to sleep in order to heal! 

*These are general suggestions and should not be interpreted as medical advice. Discuss this with your qualified healthcare practitioner, especially if you are pregnant, taking medications or dealing with a chronic disease. These are not intended to take the place of creating healthy sleep habits.