Sleep is a huge problem for many people. A lack of adequate and high-quality sleep can lead to and contribute to many health issues.
Meg Meg is the world's foremost expert at sleeping all day.
What Is Sleep Hygiene?
Sleep hygiene is defined as the habits and practices that are conducive to sleeping well on a regular basis. This means a deep, restful sleep that leaves you feeling refreshed and energized in the morning. The quality of sleep is just as important as the quantity of sleep. This article will help you build an excellent sleep hygiene regimen! Chronic sleep problems don’t happen overnight, so correcting them takes time and some effort.
Underlying causes of sleeping problems
It is essential to address underlying issues that may be contributing to sleeping problems. Whether it is acid reflux, menopausal hot flashes, sleep apnea, anxiety, prostate problems, frequent urination, restless legs, leg cramps, etc, speak with your doctor about any issues that you may be having that could be contributing to your sleeping problems. Addressing these issues will help a lot with your sleep.
Stress and Sleep
The first step in sleep hygiene is developing proper stress management techniques. Stress can wreak havoc on your sleep cycle. Chronically high levels of uncontrolled stress lead to high cortisol levels and an ECS with many problems, which can make it difficult to sleep well. Check out our blog for lots of ways to help manage your stress.
Sunshine and sleep
Sunlight plays a huge role in our circadian rhythms and sleep. Getting sunlight at the correct times and for enough time each day will greatly help support sleep. First thing in the morning, before looking at your phone or screens, go outside for fifteen minutes. Do some light stretching or Meditation and feel the warmth of the morning sun. Then, around sunset, go outside and go for a fifteen-minute walk. Just these two small steps will help a lot when done consistently. Avoid wearing sunglasses as much as possible during the day, as they have a negative effect on your circadian rhythm.
Blue Light And Sleep
Artificial blue light from screens is terrible for sleep and a lot of other things. No one wants to hear this, but it’s very accurate. Thankfully, there are several ways to mitigate it. First, turn on the blue light filters on your devices, like computers and phones. Do your best to stop using your phone as far from bedtime as possible. After dinner, wear blue light-blocking glasses. Unfortunately, many blue light-blocking glasses don’t block much blue light at all. Here is an excellent guide to finding ones that work.
Grounding and Sleep
Grounding, or earthing, are just fancy words for walking around barefoot in the grass. It has so many benefits. Try doing it during your morning sunshine time, and you will grow to love it. On days when it feels too cold to go barefoot, use natural fiber foot covers made from cotton, wool, or leather without rubber soles. You do not need to buy any machines or gadgets to do this!
Mindfulness, Meditation, and sleep
Mindfulness and Meditation are excellent tools for being more in the moment and making it easier to go to sleep. Training your mind to be more present helps eliminate racing thoughts and lets you focus more on sleep. This book is a great way to get started.
Exercise, Movement, And Sleep
Exercise can play a powerful role in sleep. Regular physical activity can lead to improved sleep quality, reduced sleep latency, and better overall sleep quality. Moreover, physical activity has shown promise in managing sleep disorders like insomnia. However, it is important to avoid high-intensity exercise in the evening and before bed because that may make it harder to sleep. Yoga is one of the best exercises to do for sleep. It's time to get moving!
Making Lists, task management, and sleep
Many people cannot fall asleep because their brain is trying to remember everything. This is where having a system to keep track of lists and tasks can come into play. Two of our favorite free apps for this are Google Keep and Google Tasks. You can have them on your computer and your phone; they will sync up as long as you use the same email address for both of them. Then, make separate lists for things like the grocery store, hardware store, etc. As you think of things, add them to the lists. This will get it out of your brain and let it know it does not have to remember it. In the tasks app, add anything you need to do or projects you need to complete. As you finish, check them off. This will also give you a little dopamine hit as a reward for finishing tasks. These two apps will take a lot of pressure off your brain.
Pillows, Mattresses, Bedding, and sleep
Having the right mattress, pillows, and bedding can make a surprising difference in how you sleep. A lumpy, unsupportive mattress is going to make sleeping very difficult. For bedding, choose natural fibers like organic cotton. Check out our free shopping guide for sources of bedding. There are different types of pillows and mattresses made for specific needs. For example, if you have back pain or acid reflux, choose one made for that. Sometimes, just these small changes can have a big impact on sleep.
Temperature and Sleep
It’s important to keep your bedroom as cool as you can. When the room is too hot, you won’t sleep as well. Cooler temperatures lead to better sleep. In addition, avoid warm or hot showers before bed, as that can make it harder to fall asleep. Air that is too dry or humid can make it hard to breathe easily, affecting your sleep. Use a cold steam humidifier or a dehumidifier to keep the room just right.
Earplugs and sleep
If a lot of noise in or near your house keeps you awake, a good pair of earplugs can be a huge help. These are great.
Green, Brown, and Pink Noises and Sleep
Did you know that there are different colors of noise? It may seem strange to say noise has color, but it’s true. These different noise colors have different effects on your brain. Playing one of them, geared toward your sleeping issue, is an easy way to help improve your sleep.
Pink Noise can sound like a waterfall and is good for drowning out background noise.
Brown Noise is good for Meditation and relaxation.
Green Noise can help you to fall asleep faster and stay asleep.
Darkness and Sleep
It is very important to keep your bedroom as dark as possible. Darkness signals to your body that you should be asleep. When you have the TV going and are looking at your phone, the light from those can make it hard for your body to go to sleep. Blackout curtains are a great choice to make sure no light is coming in from the outside. Do your best to keep phones, TVs, and computers out of the bedroom. Your bed should be for sleeping and sex!
Alcohol and Sleep
While many people feel that alcohol helps them get to sleep, it is one of the worst things for your sleep cycle. Alcohol can make you feel drowsy, but it causes your blood sugar to drop, which makes you wake up. It also depletes b vitamins, which can cause your body to not respond to stress as well. Do not use alcohol as a sleep aid! Avoid having any alcohol within four hours of going to bed.
Caffeine and Sleep
No one wants to hear this, but too much caffeine can cause sleep problems. Avoid having caffeine after Noon, and never have it before breakfast. Reducing caffeine as much as possible will significantly improve your sleep quality.
Nighttime Routine And Sleep
Having a good nighttime routine is an essential part of sleep hygiene. This routine teaches your brain that it is time for bed.
For example:
10:00 pm - Turn notifications off on your phone and make a cup of calming cacao.
10:15 pm - Journal with your cacao. Journaling is a great way to help calm your brain and get out anything that might be bothering you and keeping you from falling asleep. A calming ceremonial cacao paste beverage made with whole milk, is rich in magnesium, calcium, protein, good fats, carbs, tryptophan, and more, which all help to support healthy sleep.
10:45 pm - Turn on some brown noise and do meditation and breathing exercises.
11:00 pm - Brush your teeth, floss, and put lotion on.
11:15 pm - Turn on some green noise and get in bed.
Hydration and sleep
Being dehydrated is bad for sleep. Your body needs plenty of fluids and electrolytes. Drink plenty of water and eat lots of fruit for electrolytes and minerals to ensure you are well-hydrated, as it takes more than water to be fully hydrated. For example, not getting enough electrolytes like sodium, potassium, and magnesium can cause leg cramps. Check out our blog on electrolytes to learn more whole-food ways, because you don't need all the junk found in most electrolyte products, to get enough electrolytes and ways to make your water less boring!
Many people wake up in the middle of the night because they have to pee, so they start drinking a lot less fluids. This will actually make the problem worse over time. Instead of cutting down on fluids, work with your doctor to find and address the underlying cause of excess urination, drink more fluids during the earlier part of the day, and stop fluids a couple of hours before bed.
Foods that help with sleep
Eating lots of nutrient-dense whole foods and cutting down on ultra-processed ones is a great way to support healthy sleep. If you are not fully nourished, it can be very hard to sleep. In particular, it’s important to get enough of certain nutrients that have a big impact on sleep.
Many people, especially women, are low in iron, which can contribute to restless leg syndrome (RLS). Have your doctor check your levels if you have RLS. Check out our blog on iron and iron supplements to learn ways to get more iron in your diet without the constipation and GI side effects that come from traditional iron supplements.
Most people don’t get enough magnesium, and this has a huge impact on sleep. Check out our blog on magnesium and magnesium supplements to learn how to get more in your diet without the GI side effects of traditional magnesium supplements.
A lack of potassium can contribute to sleep problems. Consuming plenty of fruit is an easy way to ensure you get enough potassium. Don’t increase potassium-rich foods if you take potassium-sparing medications without speaking to your doctor first.
Tryptophan is an essential amino acid for sleep. It is important to make sure you are getting enough tryptophan.
Foods rich in tryptophan include:
Wild-caught fish and fish eggs
They are also rich in omega-three, which is important for sleep.
Pastured turkey
Tempeh is a great vegan alternative to turkey for tryptophan.
Grass-fed beef
Grass-fed milk
Grass-fed cheese
Grass-fed yogurt
Pastured eggs
They are also rich in vitamin D, which is important for sleep.
Sprouted quinoa
Sprouted oats
Sprouted buckwheat
Sprouting grains improves the nutritional content and makes them easier to digest.
Real bone broth is a rich source of glycine. Glycine is an amino acid that supports healthy serotonin levels and supports falling alseep and staying alseep. Unfortunately, most bone broth sold in stores is not real, so it won’t offer the benefits. Check out this page to learn how to make your bone broth and find sources of real bone broth and bone broth powders.
Tart cherries are rich in melatonin and can help support healthy sleep.
Kiwis are rich in serotonin. Just two kiwis an hour before bed can help a lot with sleep. Kiwis also have a powerful effect on gut health, and they have low fodmap. All around, it is just a great food to include in your diet. If you have tried green kiwis in the past but are not a fan, try the golden kiwis. They are so delicious!
Cacao is one of our favorite sleep-supporting foods. However, not all cacao is good for sleep because many varieties are energizing. You want a calming, full-fat ceremonial cacao paste. A beverage made with whole milk and honey or maple syrup is rich in magnesium, calcium, protein, good fats, carbohydrates, tryptophan, and more, all of which help to support healthy sleep. It is the perfect nighttime beverage.
Many people wake up in the middle of the night because their blood sugar drops. A small, balanced snack about an hour before bed can help a lot with this. Here are some of our favorites:
Cherries and bone broth
Sweet potatoes and turkey
Kiwis and plain, full-fat yogurt
Uturunku cacao with whole milk and honey
Sourdough toast with macadamia nut butter and honey
Teas For Sleep
These are some great teas to support healthy sleep:
Chamomile is good for gentle relaxation and those who don’t need something too strong.
Valerian is good for muscle relaxation.
Lemon balm, passionflower, and wild oats are good nerve-calming tonics.
Holy basil helps with general calming and relaxation
When buying teas, buy loose-leaf tea, not tea bags. The stuff in most tea bags is usually old and uses the worst, leftover junk that cannot be used for good loose-leaf tea. In addition, a lot of tea bags are full of PFAS and PFOA’s.
Steep the teas for ten minutes, covered, for best results.
Matcha tea is rich in the amino acid L-theanine, which can help with relaxation. However, it does have caffeine. We recommend drinking matcha tea with or before dinner, at least four hours before bed, for the best effects. Make sure to choose a really good, ceremonial grade matcha. It should have a vibrant green color, not brown and dull, and be free of additives. Unfortunately, a lot of matcha tea is adulterated with rice starch, among other things. Look for matcha from companies that have a direct relationship with the farms they buy from, and they tell you about the farms they come from.
Supplements for Sleep
There are a number of supplements that can support healthy sleep. However, it’s essential to take them daily, at the full dosage, and give them enough time to work. Good sleep supplements work on a deeper level in the body, not just as sedatives, so they can take time to work. While it can be tempting to take large amounts of sedatives or tons of melatonin, it is a much better idea to start practicing good sleep hygiene and take supplements that are more than just sedatives. As always, talk to your doctor before starting any supplements.
First up is magnesium. Since most people are not getting enough, it is one of our most recommended supplements for sleep. However, not just any magnesium but a genuine whole-food magnesium supplement. Triqeutra Organic Whole Food Magnesium is made from organic French seaweed. We recommend two capsules at bedtime. Magnesium helps to relax the muscles and the mind. Whole-food magnesium is gentle on the digestive system and does not cause the GI side effects that many magnesium supplements do.
Next up is B vitamins. B vitamins help to support a healthy stress response. Rather than take synthetic ones, we recommend an actual whole food b complex. Nutriplex Formulas Bfood contains a blend of whole foods that will leave you feeling nourished without the side effects that synthetic ones often have. We recommend taking three tablets with breakfast and three tablets with lunch. Unfortunately, too many b-complex supplements (and many others) claim to be whole food when they are anything but. Check out this blog to learn more about fake whole food supplements.
Phosphatidylserine is a supplement that supports healthy cortisol levels. When taken correctly, it can help make it easier to get to sleep. Unfortunately, there are many problems with phosphatidylserine supplements. First, many of them have misleading labels. The labels often claim to have 500 mg per pill, when it is not how much phosphatidylserine is truly in them.
If you look at the front of the label, it appears that there is 500 mg per pill, but once you look at the side of the label, you can see that each pill only has 100 mg. Since many people don't check the full label, their products can appear much less expensive in sales listings on websites like Amazon, leading to more sales, but many people do not get what they think they are. This leads to many people taking less than the full dosage and thinking it does not work. The dosage needed to support healthy sleep is 300 mg of phosphatidylserine. So, taking one pill of a 500 mg complex will not give you enough because the 500 milligrams is not all phosphatidylserine.
Another problem with phosphatidylserine products is that because the raw material is very expensive, many contain far less than what is claimed on the label. For example, in third-party tests of phosphatidylserine supplements sold on Amazon, it was found that 36 of 43 brands of phosphatidylserine failed testing, with seventeen containing less than ten percent of label claims. Two were found to be spiked with the amino acid serine to cheat the test results. The testing was done by Eurofins. If your supplement has little to none of the main ingredients, it won’t do much.
Many phosphatidylserine supplements are made with solvents like acetone and hexane, which you do not want. Our favorite phosphatidylserine is free of these unwanted solvents. We recommend taking three at dinnertime to get the total dosage for healthy sleep.
Last but certainly not least is Actinovo Liposomal Chamomile extract. It contains the amount of apigenin found in about fifteen cups of strong chamomile tea. Apigenin is a flavonoid that helps to support healthy sleep quality, relaxation, calm, healthy cortisol levels, and brain health. You should not drive or operate heavy machinery after consuming this because it can make you very drowsy. It is much, much stronger than a cup of chamomile tea.
Our Slumber Sanctuary Sleep Support Stack contains all four of our favorite sleep health supplements. For the next two weeks, it is on sale for twenty percent off, so don’t miss out!
Sleep Support
We know this is a lot of information, so if you have questions about sleep, email us at info@rooted-nutrition.com, or schedule a free call. We will be happy to answer any questions you have!