For ideal sleep, at bedtime your melatonin should be rising steadily, and your cortisol should be at rock-bottom low. Your body secretes melatonin largely in response to darkness. And our evening cortisol levels are lowest in environments with low noise and low energy.
Tips to support your sleep hygiene:
- Choose more calming, quieter evening activities that resonate with you and help you relax, both mentally and physically (e.g., reading a book, taking a bath, going for a light walk outside).
- Turn off all full-spectrum light for a full 1-2 hours before bedtime. This means no email, TV, or smart phone apps.
- Avoid amping up your brain. Avoid activities such as budgeting, next-day-planning, or stressful conversations in the full hour prior to bedtime.
- Avoid caffeinated food or drink after 2 pm (e.g., tea, coffee, soda, chocolate).
- Make it quiet and create a calming atmosphere in your room. Can try soft foam ear plugs and/or white noise of a fan.
- Mind the temperature. Rooms which are too hot or too cold tend to wake us up. In addition to waking us up to mess with the bedding, temperature extremes naturally increase our stress hormones which promotes wakefulness.
- Avoid eating a heavy meal later in the evening.
For some individuals, their brains simply can’t make enough melatonin to ensure a solid sleep all night long. Or there is a chemical imbalance preventing sufficient relaxation.
Are you still struggling with getting a good night sleep?
Call Walking Tree Family Practice to schedule an appointment to talk about your unique needs. Without restful sleep, sustainable healing in the body is nearly impossible. Plus, it can be challenging for any of us to consider making lifestyle changes when we are exhausted, especially chronically, due to deprived sleep.