How to Fix Poor Sleep Hygiene

Leena Abed

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Published on

Mar 5, 2024

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minute read

Sleep

Sleep and Recovery

Key Takeaways

Going to bed and waking up at the same time every day, even on weekends, helps maintain your circadian rhythm and makes Monday mornings easier.
Creating a wind-down routine 1-2 hours before bed helps your brain and body transition from high energy to rest mode.
Stop eating at least 2 hours before bed and avoid drinking liquids 30-60 minutes before sleep to prevent blood sugar spikes and bathroom interruptions.
Poor sleep often causes brain fog, mood swings, and cravings that we mistakenly blame on lack of willpower.
Building sleep habits one at a time creates lasting improvements in your body's ability to work with you rather than against you.

Sleep hygiene is exactly what it sounds like.

> Sleep hygiene is the behavioral and environmental practices you develop to moderate your sleep quality.

It's arguably one of the most important markers of your overall health.

Why is sleep hygiene important?

Quality sleep has direct correlations with improved cognition, emotional stability, and physical health. Better sleep means a stronger memory, higher levels of concentration, and improved problem-solving and critical thinking. When you're sleep is poor, your mood follows suit. With better sleep comes better emotional regulation, a balanced mood, less stress, and increased resilience to stress. Beyond that, good sleep will keep your hormones balanced, metabolic health high, and even help with weight management keeping your cravings at bay.

Basically, sleep is king. It deserves a spot on your priority list. And with a few easy tips, it doesn't have to be hard. Here are a few things that can keep your sleep hygiene high.

How to keep your sleep hygiene high?

1. Go to sleep and wake up at the same time every day.

Your body doesn't know the difference between Tuesday and Saturday and it doesn't care. When we sleep until noon on Saturday and Sunday and wake up at 6 am again on Monday, we're putting our circadian rhythm through a lot of confusion. That's why it can feel so hard to wake up on Monday morning.

Believe it or not, you'd feel more rested if you went to bed and woke up at the same time every single day. Just like with anything else, consistency is key.

2. Have a sleep routine

It's tough for your brain and body to go from 100 to zero. Running 3 miles straight to bed. Or watching a high-energy show then straight to sleep. While you might fall asleep easily, it's likely your sleep quality will suffer.

Instead, build a sleep routine that primes your brain and body for a restful night of sleep. Drink a warm cup of herbal tea with a book 1–2 hours before bed. Start brushing your teeth, doing your skin care, dimming the lights, and winding down so that by the time your head hits the pillow, you're ready for sleep.

3. Food and water time limit

For optimal sleep, you're best off not eating at least 2 hours before bed and not drinking any liquids at least 30 minutes before bed, preferably an hour before bed if you notice sleep interruptions for trips to the bathroom.

You know your body best but eating and drinking before bed are known to raise your blood sugar and disrupt your sleep quality, rest and recovery, and blood sugar balance.

Prioritize sleep hygiene

We often think our brain fog, mood swings, or cravings are due to a lack of willpower, self-control, or something being "wrong" with us. When in actuality, it's often as simple as prioritizing your sleep so your body works with you, not against you. Start with one habit at a time and continue to build on it over time for consistently better sleep!

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With my clients, I focus on shifting habits without restricting or counting calories to achieve sustainable weight loss or weight maintenance. We use practical nutrition so we can live life and feel our best! If you're ready to dive deep into your habits and feel confident about your choices surrounding food again, book a free consultation with me here!