How to Optimize Your Sleep Environment
How to Optimize Your Sleep Environment
The easiest way to start improving your sleep is to reduce your light exposure before bed including screen time and blue light. Studies have shown that light interferes with your natural production of melatonin, which is an important sleep hormone produced naturally in response to darkness. Check for light-pollution from appliances, night-lights, and street lights from outside and have your phone and other electronic devices outside your bedroom. Keep your bedroom temperature cool at night. Aim for around 68 degrees Fahrenheit for optimal sleeping conditions.
Avoid Stimulants Before Bed
Stimulants like caffeine can interfere with sleep up to 6-8 hours after consumption. If you’re having difficulty getting to sleep, try reducing caffeine intake or avoiding it altogether, especially after 12 pm. Caffeine is found in coffee, caffeinated teas such as green and black tea, energy drinks and chocolate. Avoid stimulating activities before bed that increase cortisol at night, which include working, using nicotine, eating a large meal, watching TV, drinking alcohol, and even exercise can interfere with good sleep. Note: while alcohol may make you feel sleepy, research actually shows that it interferes with REM sleep. REM sleep is imperative for getting all the health-promoting benefits of sleep and important for feeling well-rested upon waking up.
Establish a Bedtime Routine
Keep regular bedtime and waking time hours. Your adrenal glands (stress-responding organs) LOVE routine. If you are currently healing from adrenal fatigue/burnout, sleep and rest are crucial for restoring optimal cortisol patterns. Create a bedtime routine that includes activities that help you wind down. This includes meditation, taking a warm epsom salt bath, working on a puzzle, or reading a book. Make sure your routine is done in low light and does not include tasks that need to be completed.
Balance Your Cortisol Levels
Cortisol is often referred to as the stress hormone. It is produced by the adrenal glands in response to signals from the hypothalamus and pituitary gland. This is called the hypothalamus-pituitary-adrenal (HPA) axis. Increased stress can activate the HPA axis, increasing cortisol levels and creating a negative impact on sleep. To read more about cortisol, the HPA axis and the effect on sleep check out this article: The Role of Cortisol in Sleep.
