Thread by @RachelintheOC

This week, we are going to talk about sleep hygiene. If you haven't heard this term before, it basically means how clean are your sleeping routines?!

In these long pandemic-filled days, which has amped up the anxiety for many, sleep can be more elusive than ever

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We've talked about sleep troubles, naps, and other topics here, so today we're covering sleep hygiene.

How many of us take an internet device like a phone or tablet to bed? You don't have to admit it, but stats show many people sleep with a device next to the bed.

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Even if it's only there for the alarm, it's a distraction. One might be tempted to 'check notifications' or start watching something close to bedtime.

Speaking of watching things, many people have a TV in their room, right? Pretty common.

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The light rays and the noise are enough to disrupt our bodies' natural wind-down before bed.

Eating too much or eating the wrong things (e.g., dark chocolate) before bed can be a big factor that can impact sleep hygiene.

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Making sure we get some movement and fresh air, though not close to bedtime when we need our heart rate to be slowing, is a super way to prepare for sleep.

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There are even simpler ways to address our sleep hygiene. Going to bed at a similar time each night can help.

Opening curtains to let our brain know it's daytime, and then closing them at night, to signal sleep can be really helpful, too.

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You may find soothing music can help, however, even that can stimulate brain activity and may disturb your partner in bed. Maybe, Instead, try some "white noise." Eventually, it will be good to sleep with no noise at all; this can be a long term goal! 🙂

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Specific tips to help:

1. Increase bright light exposure during the day

Your body has a natural time-keeping clock known as your circadian rhythm.

It affects your brain, body, hormones, helping you stay awake and telling your body when it’s time to sleep

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Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.

In people with insomnia, daytime bright light exposure improved sleep quality and duration. #SexAbuseChat

It also reduced the time it took to fall asleep by 83%!

A similar study in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80%.

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While most research involves people with severe sleep issues, daily light exposure will help you even if you experience average sleep.

Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright light device or bulbs.

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2. Reduce blue light exposure in the evening

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect.

Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime.

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This reduces hormones like melatonin, which help you relax and get deep sleep.

Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.

There are several popular methods you can use to reduce

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nighttime blue light exposure. These include:

- Wear glasses that block blue light (24Trusted Source, 25Trusted Source).
- Download an app such as f.lux to block blue light on your laptop or computer.
- Install an app that blocks blue light on your smartphone.

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*Bookmark that last tweet!*

These are available for both iPhones and Android models.

- Stop watching TV and turn off any bright lights 2 hours before heading to bed.
- Read or listen to music instead.

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(I'll supply a link to the article in a sec with the trusted sources)

3. Don’t consume caffeine late in the day

Caffeine has numerous benefits and is consumed by 90% of the U.S. population

A single dose can enhance focus, energy, and sports performance

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However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.

In one study, consuming caffeine up to 6 hours before bed significantly worsened sleep quality.

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Caffeine can stay in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 pm is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping.

If you do crave coffee in the late afternoon/evening, stick with decaf
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4. Reduce irregular or long daytime naps

While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.

Sleeping in the daytime can confuse your internal clock.

Do what works best for YOU. #SexAbuseChat

I never used to be a napper. Then I had kids! Also, migraines. Naps are a good respite from pain. Not super long ones. No more than an hour. Quick break, then back to work.

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5. Try to sleep and wake at consistent times

Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.

Being consistent with your sleep and waking times can aid long-term sleep quality.

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If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.

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A few more quick tips:

- Don't keep your room too warm or too cold. 70F is considered to be optimal according to sleep studies.

- For survivors specifically, what makes you feel safe? Do you need your partner to hold you? Not hold you? Covered? Not covered?

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- If you live alone and deal with lots of traffic, try white noise or calming music.

- Do you have pets? Do you allow them to sleep with you? If they don't bother you, that can be HEALING. If they nip, bark, or yap, maybe give them their own sleeping space

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- I have to usher my beloved Squeakers and Pip kitties out of our room at night. One loves to chew my hair (which is so weird) and the other can't make it the whole night without using the litterbox, so out they go. I miss them, but I miss sleep more.

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More info here on ways to help our sleep:

17 Proven Tips to Sleep Better at Night buff.ly/2IPldII via @Healthline

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