Sleep Hygiene

There is a simple lifestyle change that can decrease the risk of heart disease, diabetes, depression, weight-gain, digestive issues, and hormone imbalances. This habit also strengthens immunity and increases intellectual capacity. (1) It is usually my top recommendation to wellness clients, as it’s the single most important step to effectively improve overall health in the shortest amount of time. But incredibly, it is one of the hardest habits to implement – even for me!

I’m referring to sleep hygiene, the habit of getting optimal sleep. Consistent and sufficient sleep is so essential to our overall health because that is when our bodies repair and detoxify. Humans are diurnal, and our circadian rhythm is synched with the sun. We make serotonin (well-being hormone) when light enters our eyes and touches our skin. We make melatonin (sleep and detox hormone) in darkness.

The reason many have trouble sleeping is because we are inundated by artificial light and entertainment 24/7. This tricks the brain and body into operating like it’s daytime. We are not adapted to this illusion, so the intricate symphony of hormones descends into cacophony. But we can begin to untangle ourselves from these snares of modernity with a few simple “biohacking” strategies, which are simply what our elders have always told us:

• Go to bed and wake up at the same time each day. 10pm to 6am is optimal.

• Adults need 7-8 hours of sleep. Kids and teens need more.

• Keep your bedroom as quiet, dark, and free of electronic devices as possible.

• If you must use a device after sunset, wear amber glasses or dim your screen. Give your eyes at least 30 minutes without a screen before bed.

• Leave 3 hours between dinner and sleep. Digesting during sleep doesn’t allow the body to properly rest and detox. The same is true for alcohol.

• Limit caffeine to early morning hours.

• If you wake up at night, try to keep eyes closed when possible, and avoid looking at lights, especially the phone. (2)