Although I’m not someone who very often struggles to get to sleep (Husband is often in awe of how quickly I fall asleep after my head hits the pillow), I do often awaken feeling as though I haven’t had a very good night’s sleep, and I think a lot of that is to do with my lack of sleep hygiene. If you haven’t heard that expression before, it’s nothing to do with going to bed dirty! Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness. Here are a few changes that I think I need to make in order to improve things:
As much as I have grand ideas about putting my phone or laptop down well before bed so that the blue light doesn’t affect my circadian rhythm, I’m also an absolute terror and very rarely do. There are, however, apps and programmes that you can install on your devices which offer blue light protection. They alter the tone of your screen ever so slightly to stop too much blue light being absorbed by your eyes.
At the moment, my bedtime routine is usually “fall asleep on the sofa until Husband wakes me up to get into bed”, and it’s not great because my sleep cycles are interrupted. This is where the sedative properties of the maeng da strain of kratom could be beneficial. I know that were I to, say, have a cup of kratom tea before bed, this could really help me to drift off for a good night’s sleep. Often, I’ll wake up after being asleep on the sofa and feel too wide awake to go back to sleep, OR I’ll get back to sleep but feel like my alarm is going off about five minutes later. A combination of getting in bed when I’m ready to sleep instead of sofa surfing and a supplement like kratom would be much healthier.
I’ll be honest, it’s a rare night when I don’t end up in bed with Burrito Baby instead of sleeping in my own bed and although I still love snuggling up with her, it’s probably not conducive to a great night’s sleep! We often wake up too hot, or because one of us is snoring, so I need to try to maintain an “everybody in their own bed” system!
I’ve always been a late-night snacker, enjoying a bit of supper with Husband once the girls are asleep, but going to bed on a full stomach isn’t good for you. I get a lot of acid reflux when I eat late, which wakes me up several times a night, so imposing a ban on eating after a certain time would probably do me a big favour.
I’m a bit of a caffeine junky, and I definitely feel the difference in my sleep quality on days where I’ve had more than usual. A lot of people I know switch to decaf after 6pm, and I definitely think that this could be something which would help to let me get a better quality of sleep.
What’s your sleep hygiene like? Do you have a strict bedtime routine? Leave me a comment below.