How Sleep Hygiene Improvements Affect Overall Health
Nutritionist Tips
How Sleep Hygiene Improvements Affect Overall Health
Sleep hygiene plays a crucial role in overall health and well-being. This article explores effective strategies to improve sleep quality, drawing on insights from experts in the field. From eliminating screen time before bed to establishing consistent pre-sleep rituals, these evidence-based tips can help readers achieve more restful and rejuvenating sleep.
- Eliminate Screens Before Bed for Better Sleep
- Magnesium Glycinate Enhances Sleep Quality
- Create a Screen-Free Bedtime Routine
- Cut Caffeine Early for Improved Rest
- Establish Consistent Pre-Sleep Rituals
Eliminate Screens Before Bed for Better Sleep
I am a registered nutritionist. I started a regular pre-bed routine where I shut off my screens at least an hour before sleep. My phone and laptop would produce blue light that prevented me from producing melatonin and interrupted my sleep. When I stuck with this plan, I discovered I was able to fall asleep quickly and feel much more refreshed when I woke up.
I began to feel better — I ate healthier food and noticed my mental focus improved as I gave up sugar. Because my energy was more balanced, I became more productive and continued to eat well.
Using my non-screen time to warm a cup of chamomile or lemon balm tea was the best way to tell myself it was time to end the day on a relaxing note.
I'd suggest making your evening environment a priority. Turn your lights down, unplug from anything distracting, and give your thoughts some time to relax.
Magnesium Glycinate Enhances Sleep Quality
There are many simple ways to improve sleep hygiene, which can have a dramatic impact on both energy and mental health. Some effective methods include:
1. Keeping phones out of the bedroom
2. Sticking to a consistent sleep and wake time
3. Getting a few minutes of sunlight exposure within the first 30 minutes of waking
4. Avoiding drinking anything within the last hour before going to sleep (to prevent waking up to use the toilet)
These are just a few examples from a long list of helpful practices.
However, one specific step that I have personally found to be incredibly impactful, and that my clients would agree with, is taking Magnesium Glycinate. It has helped me sleep better than ever before. I was always a great sleeper and didn't think it was possible to sleep better, but the difference is like night and day.
My clients, on the other hand, often have a very hard time falling and staying asleep. This is common for individuals with COMT or MTHFR genetic variants - their minds tend to become active as their bodies lay down to sleep. Magnesium Glycinate is particularly helpful for these individuals because it supports the methylation process (which is disrupted by their genetic variant).
You can also get magnesium from your diet, such as by eating a small handful of pumpkin seeds before bedtime. However, if you choose to take a supplement instead of relying on dietary sources, it's important to be critical about which brand you choose.
Create a Screen-Free Bedtime Routine
Shutting Down Screens Before Bed Improved My Sleep and Focus
One of the more specific actions I took to help improve my sleep hygiene was to have a clear cut-off time for screen use - no phones, laptops, or television at least an hour before bed. Instead, I started reading physical books or journaling during that period.
This change enhanced my sleep quality to a significant extent. I fell asleep faster, slept longer, and woke up feeling refreshed. The ripple effect was noticeable: better concentration during the day, improved mood, and more balanced energy levels.
It's best to treat this routine as non-negotiable. My advice? Begin with a minimum of 15-30 minutes without screens before bedtime and work your way up - it's an easy adjustment with rapid rewards.
Cut Caffeine Early for Improved Rest
One specific step I took to improve my sleep hygiene was cutting off all caffeine at least four hours before bedtime. I used to drink coffee or pre-workouts late in the day, because that is when I worked out, thinking it wouldn't affect me. However, once I stopped, I noticed I fell asleep faster and stayed asleep longer. The difference in my overall energy the next day was huge: more focused mornings, better workouts, and no afternoon crashes.
What worked best was setting a hard cutoff time and swapping in water, juice, or tea. My advice: don't underestimate how long caffeine stays in your system.
Establish Consistent Pre-Sleep Rituals
One specific step I took to improve my sleep hygiene was establishing a strict bedtime routine that started an hour before I planned to sleep. I turned off all screens and dimmed the lights to signal to my body that it was time to wind down. I also incorporated light stretching and deep breathing exercises to relax my mind. This routine helped me fall asleep faster and improved the quality of my rest, which had a noticeable impact on my energy levels and focus during the day. The biggest difference was feeling less groggy in the mornings and experiencing more consistent productivity. My advice would be to treat your bedtime like any important appointment—make it non-negotiable and stick to it, even on weekends. Consistency is what truly rewires your body's internal clock and boosts overall well-being.
