Can we agree that sleep has a profound impact on our wakeful state?
It makes sense.
We might also agree that sleep, and lack thereof, informs our physical, mental and emotional well-being. So yes, sleep is a key to wellness within our everyday lives.
Agreed? Great!
So who prioritizes sleep in their day to day routines? Who has a hygienic sleep practice that promotes relaxation and wellness? What does that look like for you? 👀
No judgement, friends, I’m writing this at midnight.
Let’s talk about it.
Talk about it because a lot of us weren’t taught about it and there are simple tools that can profoundly impact not only the ability to sleep, but the quality of sleep once achieved. Like many things, the power of creating a mindful practice can’t be overstated. Something as easy as going to bed and waking at the same time allows the body to regulate its internal clock. By regulating the inner clock, our bodies move into an automated mode that, with consistency, help us fall asleep faster and enjoy a deeper more restorative rest.
But sleep isn’t a switch that we flip on and off anymore than it’s closing our eyes at 10pm and opening them at 7am. Sleep is a transitory process that we work through. Thus, if we don’t change our relationship to the process of sleeping, our sleep pattern stays the same.
Enter sleep hygiene here; best thought of as the process by which we wind down before sleep.
Remember that we are, as a culture, raised on teeth brushing and stories before bed. These are the programs upon which we’ve built the pivotal sleep relationship. As we grow, unless we’re mindfully doing otherwise, we shut down said program then spend years wondering why we’re insomniacs. I encourage you to consider here, what would the inner child need? After all it’s the child that built the relationship with sleep’s program. It’s the child who informs us of the wind down options that resonate individually. To that end, you’ll need 30-60 minutes for your wind down. Here are a few things to consider.
- Make your sleep space safe. The safer you feel, the easier it is for the parasympathetic nervous system to allow the body to relax. What does safe feel like to you? What does it look like? Smell like? How does safe sound? Engage all of your senses when you’re working through creating a sleep haven. Start the process with safety in mind.
- Create a sleep environment ideal for you. The goal should be a space that encourages you to rest. Video games, television, phone, these things create distraction in the bed. Allow your bed to be for sleep. Think cool and comfortable. You want to create the sensation of being able to nestle in your cocoon. Optimize your space so that you look forward to stepping into your bedroom and beginning the process of winding down.
- Turn off your screens and be real about it. The fact is that blue light from screens and light in general, prohibits the release of melatonin. Melatonin is a sleep hormone produced naturally in the body and available for over the counter purchase. Melatonin triggers the body to begin sleep. Consider dimming the lights, blackout curtains or an eye mask to encourage melatonin production. Why buy melatonin when we can produce our own AND prepare ourselves to sleep?
- Do something mindful during the wind down that releases the grip on your mind. Read a light book (not that stimulating), journal, draw. Do you prefer movement? A series of light stretches can release tension from the body and promote physical relaxation. Are you more auditory? Consider nature sounds or other calming music (singing bowls, chimes etc). Give yourself the gift of mindful relaxation.
- Meditating is an ideal mindful relaxation. Meditation is a gentle way to bring your body into tune with your mind. Give yourself just a few minutes to start and focus on your breath, your body or even a sound. In the way of meditation, simply bring your mind back to focus when it wanders (and it will wander). You can also try a body scan meditation, bringing your awareness to different parts of your body. This method can release tension and help ease you into sleep. It’s worth noting that many find deliberately tensing the body as they do the meditative scan and then releasing that tension purposefully more physically relaxing. Don’t be afraid to pop on a guided meditation; be mindful of turning down the light and not watching your screen.
With all of these insights, don’t forget that, as with most practices, the most important part of a hygienic sleep practice, is practice. Consistency is key. Start small; decide to create your environment. Build it everyday. Assemble your bed the way that you want it. Get used to turning the temperature in your room down, fyi the ideal temperature tests between 60° and 67°. Create the space that promotes rest to you, and as you build it, remember it’s more than just the bed. It’s aromatherapy, sound healing it’s embracing that darkness triggers sleep and light – waking. This requires discipline around the screen culture. Be mindful of daytime habits that can effect your sleep. Coffee all day? Think about that. Giant meal right before bed? That’s going to arouse rather than quiet the system. Avoid the three hour or even irregular nap and give your bedroom oasis the opportunity to beckon you.
Think of the hygienic sleep routine as a craft. Let it tap into your creative sensibilities and offer a reward that you’ll hopefully sleep through. The fruits of this labor are worth it. Incorporating meditation and a wind down, creating a sleep oasis and allowing your body to naturally produce sleep hormones, puts the control in your hands for a truly restful sleep.
This calls to mind a quote from a professor insisting, “You can hear the corn grow at night in Kansas.” Then stressing, “Because corn grows at night. Ba-da-bing.”
So do we, my loves.
So do we.
