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There are some key things you may be doing that are preventing you from having the best quality sleep.These can be obvious, like doing stressful work on your computer in bed, or more simple, like subtlebackground noise impacting your sleep.
Your nervous system requires a sense of separation from the
busy or stressful events from your day in order to feel calm and safe enough to sleep.
Below are sometips on what’s best to limit or avoid before bed to help wind down from your day, as well as somebeneficial activities that promote relaxation and calm the nervous system.
Work: even if you don’t consider your job particularly stressful, the idea of having to be “on” or available often creates a baseline level of stress that makes it difficult to wind down for sleep. If your job affords it, avoid checking emails or doing anything work-related for the 4 or 5 hours leading up to bedtime. This also
prevents you from being on a screen which is stimulating to the brain and prevents the production of melatonin, the sleep hormone.
On that note, try to limit screens for at least 2-3 hours before bed. The blue light sends a signal to our brains that it’s daytime. It takes a few hours for melatonin production to kick inafter this signal, so next time opt for reading a book or listening to a podcast instead. Once the sun goes down, keep the lights dim in your house to mimic natural daily rhythms in darkness and light. Avoid stimulants and other substances that interfere with sleep like caffeine, nicotine, alcohol and marijuana.
You can improve your sleep while also making time for self care by having a relaxing bedtime routine.Some suggestions to help ease your nervous system toward sleep would be reading, journaling, taking ahot bath and doing some restorative yoga or meditation.
Your room should be dark, cool and quiet, and itshould feel like your sanctuary. Consider spending a few minutes de-cluttering and tidying before bed soyour room feels like a zen space. If you live in a noisy area, consider investing in a white noise machineor play some calming music. If you have a bright room, invest in some black out blinds or an eye pillow. Ifyour room feels too hot, use a fan or lighter blankets.
It’s also really important to have a regular sleep/wake schedule, even on the weekends if possible. Ensure you’re getting adequate exposure to sunlightduring the daytime to help strengthen your natural circadian rhythm.
Not only will the tips above benefit your sleep, they can also be a part of a self-care routine that
helps reduce stress and allows you to give back to yourself. You may be doing many of these
already but if any are new to you, give them a try and see if you notice better sleep.
Susan is a naturopathic doctor and yoga instructor based out of downtown Toronto. She loves to take care of people so that they have more energy to devote to their passions.
Follow Susan on Instagram: @susangillisnd
