Good evening from Gold Coast Australia.
My name is Brodie and I am one of the Media Contributor for Positive Relations Media.
I am so excited to write this blog topic on Sleep Hygiene!
What is Sleep hygiene?
Strong sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep. Keeping a stable sleep schedule, making your bedroom comfortable and free of disruptions, following a relaxing pre-bed routine, and building healthy habits during the day can all contribute to ideal sleep hygiene.
The strategies I use daily, and sometimes I slip up which is ok:
1. Keep the room cool, put the aircon/fan what you have half an hour before bed
2. Black and white/airplane mode for phone
3. Shower, read and meditate before bed
4. Warm shower, brushed teeth
5. If you are not tired try to journal or stay up until you are tired enough to go to bed
6. Try stick to a normal bedtime – when you fall asleep and when you wake up
7. Herbal tea, my favorite at the moment is green tea/honey and peppermint tea
8. Exercising in the morning
I would like to touch on the impact of not having a healthy/consistent sleep routine that fits you.
Everyone has their own version of what sleep hygiene means for them.
When you are using your phone/tablet/tv/computer in the bedroom you are telling your mind it’s still time to work.
Leave all electronics 30-60 mins from your bedtime.
If you eat a heavy meal before bed, you are going to toss and turn and it will be hard to get comfortable, relax and digest.
I found this result in fact, it takes four nights to make up for one hour of lost sleep, according to a research done in 2016
https://counseling.northwestern.edu/blog/sleep-hygiene-mental-health/
The effects of poor sleep extend beyond tiredness and poor performance. Sleep disruptions have found to alter brain chemistry which can lead to the development of Mental Health Disorders.
The relationship between sleep and mental health conditions is complex. Poor sleep hygiene can exacerbate symptoms of depression, anxiety, and other diagnoses.
It’s vital for you to have a healthy relationship with your general practitioner or any other allied health specialists. If you need bloods test or get a different opinion for example, see a sleep specialists or naturopath.
My experience this year with sleep hygiene, I have noticed my body clock changing as I get up at 4:30am Monday to Friday then drive to gym around 30 minutes in a car.
So vital to not skip breakfast and have some fruit and water or what ever that looks like for you
To practice gratitude, journal or any breathing even if it’s for five minutes. It will change the way of how your day goes.
To end here, I highly recommended a comfortable pillow. I use a weighted blanket from Neptune Australia.
I hope these strategies and all the tips and tricks I have used help in some way.
Feel free to continue to watch my journey on brodie.wellnessguy
Sending health and abundance your way
Brodie Klotz.
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