5 ways to start sleeping clean
1. Keep the room as dark as possible
Our bodies need complete darkness for production of the important sleep hormone, melatonin. If your bedroom isn't completely dark when you go to sleep, it interferes with this key process and disrupts your circadian rhythm. Even the tiniest bit of light in the room can disrupt your pineal gland's production of sleep hormones, disturbing your sleep rhythms.
2. Keep the room cool
Lowering ambient temperature sends a feedback signal to the brain's sleep center that it's nighttime, and that it needs to release more sleep hormones. A sleeping temperature of 15 to 18 degrees is best for most people, even in the winter. In hot weather, use a floor or ceiling fan to create a breeze, or an air-conditioner set at about 21 degrees.
3. Block out noise
If noise from the street, an upstairs neighbour, pets or a snoring bed partner is a problem, try using earplugs, an electronic device that creates "white noise" or a fan that hums to drown out the surrounding noise.
4. Try some melatonin at night
For some people, melatonin can be extremely helpful. The dosage usually is anywhere between half a mg to three mg right before bedtime (sublingual tablets are better than oral). Melatonin is good for initiating sleep, not maintaining it.
5. Create a regular routine
Going to bed around the same time, even on weekends, is the most important thing you can do to establish good sleep habits. We stay up late on weekends, expecting to make up sleep later or use the weekend to make up for lost sleep during the week. Both practices disrupt bodily rhythms and late night weekends, in particular, can cause insomnia during the workweek.
We often think we can make-up for lost sleep by going to bed extra early another night, but the body clock’s ability to regulate healthy sleep patterns depends on consistency. A regular sleep rhythm reminds the brain when to release sleep and wake hormones, which in turn effects all the other hormones, ultimately effecting our overall health.
It's this essential nightly reboot or reset for the body and mind that keeps the machine running properly. If we dont do that it's just like a normal computer or machine. It won't run properly, slows down, requires more maintenance and eventually just breaks down.
The benefits of getting the right sort of sleep are amazing. From a better health and wellbeing aspect, to improved physical and mental performance there has been research conducted that estimate sleeping better can add up to 7 years to your lifespan.
Try sleeping clean, or sleep hygeine for a few weeks and discover how amazing sleep can be.