According to the Center for Disease Control and Prevention, nearly 70 million Americans suffer from chronic sleep problems. While some of these problems are linked to tangible physical causes, such as sleep apnea or restless leg syndrome, many more problems have vague origins at best.
In other words, although nearly 60% of Americans say they experience some kind of sleep problem every night (waking up early, having difficulty falling asleep or not waking up feeling refreshed), most don’t know why they do it. While it would be reassuring to believe that a single, identifiable culprit is at the heart of our sleep problems, it’s far more likely that a variety of factors are at play—and that the blame lies not with any one specific thing, but rather within a variety of habits and lifestyle choices that lead to poor sleep hygiene.
Irregular bedtimes, caffeine consumption, use of electronic devices; a few relatively benign habits can combine to wreak havoc on the quality and quantity of our sleep. So if you find yourself having trouble falling asleep, waking up too early, or just not getting the rest you want and need, ask yourself the following questions to determine if poor sleep hygiene is to blame for you a bad night.
1. What does your sleep schedule look like? Sleep is all about rhythm, a delicate dance of hormones that respond to light and dark and tell us when to be awake and when to rest. But when we wake up and go to bed at different times every day, we make it difficult for our body to develop a consistent rhythm. So the first step in any good sleep routine should be to set a consistent bed and wake time every day of the week – even on weekends – that allows for at least seven hours of uninterrupted rest.
2. How much caffeine do you consume – and when? One of the first things we should think about when we suffer from sleep problems is caffeine, the stimulating chemical that proves invaluable to us on sleepy mornings, but can be our worst enemy when the lights go out. If you have trouble sleeping, try to limit consumption to no more than 1 or 2 cups of coffee before noon. Also keep an eye out for hidden sources of caffeine, such as many carbonated and energy drinks, chocolate, tea, and even some over-the-counter weight loss medications.
3. How do you spend the hour before bedtime? If you’re like most Americans, you watch television, work on a computer, or look into the screen of a smartphone. But these sources of concentrated artificial light can overstimulate your brain, suppressing the production of the sleep-inducing hormone melatonin and putting your brain into a more alert, wakeful state, making sleep difficult. Try to turn off all electronic devices at least an hour before bedtime, and spend that hour doing something more relaxing, such as taking a bath or reading. And while a light walk or gentle yoga can be helpful, intense cardiovascular activity should be avoided, as should heavy foods or large meals.
4. Is your bedroom sleep-friendly? The bedroom should serve only two purposes: sleep and physical intimacy. Anything other than these two activities should be disregarded, especially anything related to work. The bedroom should be a sanctuary where you leave the rest of the day. Any electrical appliances should be kept to a minimum. Colors should be soft and non-stimulating; bedding should be as comfortable as possible. Noise and artificial light should be excluded, but not daylight; keep the windows open so that natural daylight can stimulate the body’s circadian rhythm and help you wake up more naturally. Try to make your bedroom as restful and comfortable as possible.
More than likely you have identified some changes you can make. Combine these with a few soothing herbs before bed, such as chamomile, valerian, passionflower or lavender, and you’ll find yourself well on your way to better sleep hygiene and a good night’s sleep.
Writer Danielle Charles Davies has a BSc in Herbal Sciences from Bastyr University and also completed two years of clinical training at the Vermont Center for Integrative Herbalism. She has a master’s degree in writing and has written for the American Herbalists Guild and has also served as a food columnist. Her musings and recipes can be found on her blog, Teacup Chronicles.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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