By Deborah Dittner
Sleep hygiene is important for each and every one of you as sleep affects your everyday health providing energy, mood, heart health and more.
In today’s society, many are sleep deprived due to the position you hold (nurse, medical resident, firefighter, EMT, truck driver, airplane pilot, police, new parent), or possibly an underlying medical condition.
Whatever the situation, sleep health needs to be addressed in order to maintain overall health let alone the day-to-day functions and well-being. Are you falling short of your sleep needs?
Consistency of a sleep–wake cycle provides you with good sleep hygiene.
Going to bed at the same time and rising at the same time for seven to nine hours of actual sleep will provide you with the regeneration of body, mind and spirit.
Adding a regular exercise program will help to provide the necessary ingredients for the brain and body for deep sleep. Your exercise program may include your family or dog as walking together for morning sun exposure, or after lunch or dinner will also help provide the needed vitamin D necessary for quality sleep. Consider having your vitamin D level checked with your health care provider as you may need supplementation.
Develop a routine at bedtime approximately 30 minutes to one hour before you actually climb into bed.
For example:
• Take a warm bath with Epsom salts adding lavender essential oil to induce sleep.
• Enjoy a relaxing cup of herbal tea such as chamomile or passion fruit at least 90 minutes before bedtime.
• Breathing techniques such as box breathing or 4-7-8 breathing helps to quiet the mind.
• Reading a book or magazine can create relaxation.
• Yoga postures such as child’s pose, legs up the wall and corpse pose are soothing.
• Acupressure points (1) placing your thumb on the point between your eyebrows at the top of your nose applying pressure for about 20 seconds to a minute then release and (2) pressing the sole of your foot approximately one third from the tips of your toes or using a tennis ball rolled over this area.
• Calming, relaxing music or a sound machine can help quiet the mind.
• Eliminate light by adding darkening shades or curtains especially if you live on a heavily lit street.
• Avoid the use of electronic devices (computer, iPad, iPhone, TV) at least one hour prior to bedtime as these devices are stimulating, not allowing for a restful night’s sleep.
• Avoid the use of alcohol, caffeine, smoking and sugar as these too are stimulants.
• Avoid eating a large meal at least three hours before going to bed on a full stomach. If a light snack is needed, consider whole-grain crackers with hummus or cheese or peanut butter on toast or apple slices.
Whole nutrient-dense foods throughout the day help to set you up for great sleep. Foods that help with sleep include:
• Leafy vegetables such as spinach, kale and mustard greens provide calcium.
• Fatty fish such as salmon, tuna and halibut provide vitamin D and omega-3 fatty acids regulating serotonin.
• Tart cherries/juice contain dietary melatonin and can be added to salads or drinks.
• Chickpeas (hummus) are naturally high in tryptophan (the essential amino acid necessary to make serotonin which converts to melatonin signaling time for sleep).
• Walnuts and almonds for the tryptophan and magnesium content.
• Pumpkin seeds contain magnesium to help muscles relax as in RLS (restless leg syndrome).
When sleep is disrupted or inadequate for one or more nights, negative effects such as a decrease in cognitive function, physical strength and emotional well-being occur. This can then lead to physical health issues such as obesity, mental health disorders such as depression and anxiety, cardiovascular conditions (congestive heart failure, chest pain, coronary artery disease) and diabetes.
Insomnia and depression can sometimes go hand-in-hand which then relates back to lifestyle factors (exercise) and your actual physical health especially as you age.
Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many individuals as possible through nutrition and lifestyle changes. www.debdittner.com