How's your Sleep Hygiene?

Last week I talked about how dysfunctional breathing and sleep disturbances are linked and gave you a few exercises that may help with easing tension to facilitate a better night's sleep.  Using the breathing exercises as a way to access and then ease muscle tension helps to turn off the ever-active "flight or fight" response we have to our everyday stresses and allows our bodies to spend time in "rest and digest" mode for more restful sleep.  But for some, simple breathing exercises aren't enough.  This is when we start to introduce behaviour changes to encourage better sleep hygiene.  Described by Dr. Peter Hauri, sleep hygiene refers to "the habits, environmental factors, and practices that may influence the length and quality of one's sleep."  The concept of sleep hygiene is to allow for a smooth transition between the hectic demands of your day and sleep.  If you are dealing with stressors (work, family, etc) right up until the light's go off, it's unlikely you will have smooth transition to sleep.  You simply cannot flip a switch and drop into blissful sleep.  By establishing a pre-sleep ritual to break the connection between stress and sleep, we may limit the amount of time spent tossing and turning, waiting for sleep to come.  We all did this with our kids when they were younger, right?  Bath time, story time...everything meant to be done calmly and quietly to get them ready for bed.  Why not offer ourselves the same courtesy?  Here are a few tips to improve your sleep hygiene for a better night's sleep:

• Begin rituals that help you relax each night before bed.  This may include a warm bath (not hot), light reading, stretching or meditation.  You can even do some simple preparations for the next day (like making lunches or picking out clothing).
• Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations. Set a bedtime that is early enough for you to get at least seven hours of sleep.
• Don’t go to bed unless you are sleepy. 
• If you don’t fall asleep after 20 minutes, get out of bed. 
• Use your bed only for sleep and sex. Do not read or watch TV or use a computer/tablet in bed.
• Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature. 
• Limit exposure to light in the evenings. This includes the "blue" light emitted from personal electronic devices.  Studies have shown this light interferes with the release of melatonin.
• Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack. 
• Exercise regularly, although avoid heavy exercise within 2 hours of bedtime
• Avoid consuming caffeine in the late afternoon or evening. 
• Avoid consuming alcohol before bedtime. 
• Reduce your fluid intake before bedtime.

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And don't forget to breathe!  A nice, relaxed belly breathing pattern with an effortless exhale helps to settle that busy brain as you rattle through your "to-do" list.  And if you struggle with finding that pattern, do try to find a physiotherapist with skills in treating dysfunctional breathing to help you find a pattern that works for you!

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