A&P Does: Clean Sleep

It’s important to understand that your body can’t immediately switch from ‘drive’ to ‘park.’ 
You need time to slowly move into sleep. Your bedtime preparation should include activities such as dimming the lights an hour or more before going to bed. Get off the phone. get into comfy pjs. Take a warm bath, listen to calming music, practicing relaxation exercises, and lowering the bedroom temperature (60-70 degrees is optimal). 
“Light pollution” is a very real issue. 
Each little bit of light can keep you from reaching deep restorative sleep.

Multiple studies have shown that light from iPhones and laptops reduces melatonin—our naturally occurring sleep hormone. Cover or move the clock, use dark shades or drapes on windows. Or do what we do religiously: wear an eye mask.

Did you know: that If there is even the tiniest bit of light in the room, it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and serotonin.

The National Sleep Foundation offers useful tips: Limit daytime naps to 30 minutes, avoid caffeine close to bedtime and steer clear of foods that can be disruptive to sleep, such as spicy dishes, citrus fruits or fizzy drinks.

Signs that you need to check your sleep hygiene include frequent “sleep disturbances,” daytime drowsiness and whether it takes you a long time to doze off in the first place.

The National Sleep Foundation recommends dressing in cotton, silk or bamboo or going sans clothing. When you’re overheated during sleep, your body doesn’t produce adequate melatonin and growth hormone, both of which are important for repair and rejuvenation.

According to a survey, only 8 percent of people sleep in the nude, but it could make you sleep better. Research at the University of Amsterdam found that lowering your skin temperature increases the depth of your sleep and reduces the number of times you wake up.

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