Do you wake up in the morning still feeling tired and stressed despite having 8 straight hours of sleep?

Or, do you have trouble drifting off and heading straight to a deep slumber?

Do you have a hard time staying asleep through your bedtime?

If you answered yes to any of the above, then you’re unable to optimise sleep quality, and the reason could be poor sleep hygiene.

Remember, sleep is regulated by our Circadian Rhythm. It has two systems — the sleep-wake homeostasis, and the circadian biological clock. How do these two work and affect your sleep cycle? Sleep-wake homeostasis causes your body to feel the need to sleep the more tired you get. The circadian biological clock, on the other hand, is affected by the light around you. It causes you to be most awake during daytime, and start becoming sleepy when the night comes.

Your hormones play a huge role in your sleep cycles. As day time approaches, your brain tells your body to produce adrenalin, cortisol, and serotonin which rev you up, energises, and keeps you conscious. As the the day fades, metabolism and energy production drops. Serotonin is converted to melatonin, which maintains the body’s circadian rhythm, making you feeling lethargic and consequently, sleepy.

So, what should you do to achieve restful sleep?

1. Sleep, and wake up at the same time daily.
2. Keep a comfy bedroom, keep the room temperature cool, and invest in quality beddings.
3. Make the bedroom as dark as possible, especially those who work during the night and sleep during the day. Consdier using a sleep mask if light is still getting through the drapes.
4. Set aside some time to relax before bed. Relaxation techniques may help tremendously.
5. Use the bedroom for sleep and love-making only.
6. If there’s too much noise coming from outside, try using earplugs. A little white noise to drown other sounds will also do.
7. Keep meals balanced throughout the day but aim to have dinner at least two hours before bedtime.
8. Lavender has been proven to help achieve calm. Putting on lotion, or using an aroma diffuser may help.
9. Eat more protein for dinner. Protein-rich foods include almonds and walnuts, tuna, salmon, eggs, beans, and lean meats such as chicken, turkey, beef, and veal.
10. 300mL of strong chamomile tea also helps calm the body. Drink right after dinner.

You’ve read about what you should do. What should you NOT do? Read about it here.

​Questions? Get in touch and ask a question.

Other articles you may be interested in:
Natural Therapy for Insomnia
A Naturopath’s Top 8 Tips To Reduce Stress