Mastering Sleep Hygiene: Your Pathway to Better Sleep and Health

In this series we give you tips on how to reach your most vibrant health by giving your body what it needs to thrive. Here are the 10 health foundations:

Come back next month to learn more about Stress Relief and why it is so important. But now, let’s take a closer look at sleep and rest.

Our bodies need sleep for tissue repair and rejuvenation, to process and organize information from the day, to detox the brain by removing metabolic wastes, and to regulate and stabilize emotions.

Adequate sleep is necessary to maintain physical health, cognitive performance, and emotional well-being. During the four stages of sleep, the muscles relax, giving the body the opportunity to clean up, detox, and repair tissues, while the mind goes through an information organization process, some of which we know as dreams.

Sleep Deprivation is bad for your health
Numerous studies, including a 2017 meta-analysis of 43 studies have revealed a “U-shaped” curve: both short sleep (less than seven hours) and long sleep (more than eight hours) were associated with a greater risk of all-cause mortality. Studies have consistently shown that persons who achieve optimal sleep duration are less likely to develop cardiovascular diseases and have reduced risk of major cardiovascular events.

Sleep deprivation has a range of adverse health consequences. In the short term, these are:

• Cognitive Impairment
  Lack of sleep can result in difficulties with concentration, memory, and decision-making
• Mood Changes
  Sleep deprivation may lead to irritability, mood swings, and increased stress levels
• Physical Symptoms
  Individuals may experience fatigue, decreased coordination, and an increased likelihood of accidents or errors

In the long term, effects of sleep deprivation are:

• Cardiovascular Issues
  Chronic sleep deprivation has been linked to high blood pressure, heart disease, and stroke
• Metabolic Disruptions
  Insufficient sleep can contribute to weight gain, obesity, and an increased risk of type 2 diabetes
• Mental Health Concerns
  Prolonged lack of sleep is associated with depression, anxiety, and other mood disorders
• Weakened Immune Function
  Ongoing sleep deprivation can impair the immune system, making the body more susceptible to infections

These consequences show why prioritizing adequate and quality sleep is so important.

Most adults need about 7-9 hours of sleep per night. However, Individual sleep needs can vary based on factors such as health status, lifestyle, and genetic predisposition. Some adults may function well with slightly less or more sleep than that general recommendation. It’s important to assess how you feel during the day: if you experience daytime sleepiness or difficulty concentrating, you might need to adjust your sleep duration.

Maintaining good sleep hygiene can help improve sleep quality. Here are a few tips:

Sleep Comfort:
Consider a weighted, ultra-light or cooling blanket to fit your individual sleep comfort preferences.

• Keep a consistent sleep schedule, even during weekends
• Avoid large, heavy meals, nicotine, caffeine, and alcohol before bed
• Establish a wind-down routine before bed – this could be reading a book or taking a warm bath
• Create a comfortable sleep environment that is dark, quiet and cool – a comfortable mattress, pillows and blanket can improve sleep quality as well
• Limit exposure to screens – blue light – before bedtime, because it slows melatonin production
• Spend time outside in the sun–especially in the mornings–to help reset and maintain your circadian rhythm
• Incorporate exercise into your day – this will help you fall asleep faster and enjoy deeper sleep
• Avoid heavy exercise at night, instead opt for gentle stretches, meditation, or deep breathing exercises
• Keep your cellphone out of the bedroom – there’s evidence showing electromagnetic field (EMF) exposure reduces melatonin production just like blue light from cellphones, tablets and computer screens do, making it particularly important to eliminate EMFs in your bedroom

Optimal sleep quality depends on consistent schedules, creating a dark and cool sleep environment, managing diet and developing calming evening routines to support cellular health.

Most people experience short awakenings multiple times as they transition between sleep cycles. These brief periods are typically so fleeting that individuals often don’t remember them upon waking.

While occasional awakenings are common, frequent or prolonged disturbances can impact sleep quality. If nighttime awakenings lead to daytime fatigue, mood changes, or difficulty functioning, it might be indicative of an underlying issue. Factors such as stress, environmental disturbances, medical conditions, or sleep disorders can contribute to disrupted sleep.

If you wake up each night at the same time, consider having a look at Chinese wisdom. In Traditional Chinese Medicine (TCM), the concept of the “Body Clock” suggests that the body’s energy flows through different organ meridians at specific times throughout a 24-hour period. This cyclical flow is believed to influence both physical and emotional states. Consistently waking up at the same time each night may be interpreted in TCM as an indication of imbalance or disharmony in the corresponding organ system active during that time.

If you always experience disrupted sleep or feel that night awakenings are affecting your health, please consult your healthcare provider or a sleep specialist for further evaluation and guidance.

Sleep apnea is a serious sleep disorder characterized by repeated interruptions in breathing during sleep. These pauses in breathing can last from a few seconds to minutes and may occur multiple times throughout the night, leading to fragmented sleep and decreased oxygen levels in the blood. Here are symptoms you might experience if you have sleep apnea:

• Loud, persistent snoring
• Episodes of breathing cessation, witnessed by another person
• Sudden awakenings accompanied by gasping or choking
• Morning headaches
• Difficulty staying asleep (insomnia)
• Excessive daytime sleepiness (hypersomnia)
• Difficulty paying attention
• Irritability

A healthcare provider may recommend a sleep study to monitor breathing patterns during sleep if sleep apnea is suspected. These studies can be conducted in a sleep center or at home, depending on the severity and type of sleep apnea.

If you believe you have sleep apnea, please make an appointment with your healthcare provider.

An overactive mind can disrupt sleep in a substantial way. That’s why it’s so important to quiet the mind before going to bed. A calming bedtime routine, like reading a book, meditating, or taking a soothing bath, can get you ready for sleep. When you close your eyes and your mind starts wandering to your unfinished tasks, gently bring it back to the ‘now’ by concentrating on how your body feels, i.e. through deep breathing or a body scan meditation.

The military uses the following technique. They claim that it can help you fall asleep within 2 minutes, and have a 96% success rate after six weeks of consistent implementation with this method. This is how you do it:

1. Relax your whole face, including your tongue, jaw and the muscles around your eyes
2. Drop your shoulders and relax your arms
3. Relax your chest as you breathe out
4. Relax your legs, from your thighs to your feet
5. Relax and clear your mind, then picture yourself in one of the following scenarios:
   a. You’re lying in a canoe on a calm lake with nothing but blue sky above you
   b. You’re snuggled in a black velvet hammock in a pitch-black room
   c. Simply repeat “Don’t think, don’t think, don’t think” for 10 seconds.

More strategies to try when you can’t fall asleep:

• Make sure your bedroom is as dark as possible. If you don’t have blackout shades, use an eye mask
• Read a book to relax before bed
• Avoid caffeine and other stimulants at least four hours before bed
• Meditate or practice mindfulness on a daily basis
• “Count sheep” by slowly counting downward from 100 to zero
• Avoid eating at least three hours before bedtime
• Lower the temperature in your bedroom to the comfort level your body requires
• Open your window at night for fresh air
• Have a warm cup of chamomile tea before bed
• Use aromatherapy – lavender is relaxing and may help induce sleep
• Invest in a comfortable mattress – look for a chemical-free mattress to avoid exposure to flame retardant chemicals
• Minimize noise – consider the use ear plugs if environmental noise is unavoidable
• Use the bathroom right away if you need it – while it may seem distracting to get out of bed to pee, trying to hold it will simply disrupt your sleep later
• Take a warm shower or bath before bed
• If you have cold feet, putting on warm socks before bed might help you fall asleep faster.

A heavy meal right before bed will not only make you restless and shorten your sleep, it also hampers the body’s ability to clean and restore tissues, because it is busy digesting. For the most restful sleep, finish eating at least 2 hours before bed.

In the evening, consider eating the following foods:

• Tart cherries or cherry juice – they are rich in melatonin, the hormone that regulates sleep-wake cycles
• Bananas – they contain magnesium and potassium, which help relax muscles and nerves

Avoid sugary foods like sweets and white bread, which induce a blood sugar spike and crash. Also avoid eating meats late at night, as they take a lot longer to digest than other foods. Overly salty, spicy and sour foods can lead to acid reflux and indigestion, which could also make it harder to sleep.

Supplements to promote sleep

Taking naps during the day does not fully compensate for inadequate nighttime sleep. Even though a nap can help make you more alert in the short term, it can disrupt your natural sleep-wake cycle and may lead to difficulties falling asleep at night.

Naps should not replace regular, sufficient nighttime sleep. Prioritizing 7 to 9 hours of quality sleep each night is essential for optimal health and cognitive function.

If you are sleep deprived and need to be able to function short term, for instance if you are driving, a short nap can help provide temporary relief from sleep deprivation. In this case, keep naps under 30 minutes or they could make you more groggy, and prioritize a full 8 hours of quality sleep the next night.

You have probably heard of the Circadian Rhythm before. This is a cycle our body goes through within one 24 hour period, which regulates the sleep-wake rhythm, hormone secretion, body temperature and metabolism. You might even have heard of Infradian Rhythms, which comprise all bodily cycles longer than 24 hours, of which the menstrual cycle is one example. But did you know that there is another cycle our body experiences daily? It is called Ultradian Rhythm and occurs multiple times throughout the day, typically in intervals of 90 to 120 minutes.

During the active phase of an ultradian cycle, our brains are more alert, and we experience a surge in cognitive function. This is often referred to as the “peak” phase, where we are at our most productive and creative.

Conversely, the rest phase of the ultradian cycle is characterized by a decrease in alertness and energy levels. This is when our bodies signal the need for rest and recovery. Ignoring these signals can lead to diminishing returns in productivity and an increased risk of burnout and fatigue.

Recognizing this can help in scheduling tasks during peak performance times and allowing for rest during natural energy dips.

Our bodies were never meant to be active all day long, and following these natural patterns instead of fighting them can increase our productivity, energy levels, and focus as well as our happiness.

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Sources:

American College of Cardiography: “Prioritizing Health | Sleep and Cardiovascular Health”
https://www.acc.org/Latest-in-Cardiology/Articles/2025/03/01/42/Prioritizing-Health-Sleep-and-Cardiovascular-Health

Healthline: “Is It Better to Sleep for 1 to 2 Hours, or to Not Sleep at All?”
https://www.healthline.com/health/sleep-deprivation/is-2-hours-of-sleep-better-than-no-sleep

Medical News Today: “The effects of going more than 24 hours without sleep”
https://www.medicalnewstoday.com/articles/324799#can-it-kill

Mercola: “Sleep Deprivation — A Hidden Threat to Public Health”
https://articles.mercola.com/sites/articles/archive/2025/01/18/sleep-deprivation-public-health.aspx

Tom’s Guide: “I interview sleep experts for a living — this is the easy tip I rely on to help me fall asleep quickly”
https://www.tomsguide.com/wellness/sleep/im-the-toms-guide-sleep-editor-this-is-the-one-thing-ive-learned-about-sleep-that-i-wish-i-knew-sooner

Turning Pointe Acupuncture: “Waking up at the same time each night? The Chinese medicine “body clock” explains why.”
https://www.turningpointeacu.com/blog/2017/2/19/waking-up-at-the-same-time-each-night-the-chinese-medicine-body-clock-explains-why

Organic Olivia Blog: “TCM Body Clock: Why Do We Wake Up or Feel Ill at a Certain Time of Day?”
https://blog.organicolivia.com/tcm-body-clock-why-do-we-wake-up-or-feel-ill-at-a-certain-time-of-day/

Elix: “The TCM Body Clock—How to work with our daily Qi cycle”
https://elixhealing.com/blogs/the-wisdom/the-tcm-body-clock-how-to-work-with-our-daily-qi-cycle

Dr. Xian Jun: “TCM Basics 101: TCM Body Clock-There is a time for everything”
https://www.drxiangjun.com/blog/tcm-body-clock

Mercola: “Military Method for Falling Asleep in Two Minutes”
https://articles.mercola.com/sites/articles/archive/2023/10/07/military-method-for-falling-asleep.aspx

The Sun: “DOZE AND DON’TS – The 5 best foods to eat before bed for a better night’s sleep – as expert warns white bread and chicken among the worst”
https://www.thesun.ie/health/14991188/best-foods-better-sleep-what-to-avoid/

Harvard Health Publishing: “Is your daily nap doing more harm than good?”
https://www.health.harvard.edu/staying-healthy/is-your-daily-nap-doing-more-harm-than-good

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https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/ultradian-rhythm

Dr. Axe: “Understanding Ultradian Rhythm: How to Harness Your Body’s Natural Rhythms for Peak Performance”
https://draxe.com/health/ultradian-rhythm

National Library of Medicine: “Episodic Ultradian Events—Ultradian Rhythms”
https://pmc.ncbi.nlm.nih.gov/articles/PMC6466064/