Sleep HygienE

Sleep hygiene is essentially your "bedtime routine"....and preparing your body for QUALITY SLEEP and REST in the most effective manner possible.

What's your current bedtime routine? Are you engaging in screen time before bed? Are you eating a late dinner right before bedtime? Do you prefer to exercise right before bed? Hint: All of the above may disrupt the quality of sleep that you get.

So, here are a few basic tips to promote healthy sleep:

• Limit blue light exposure (screen time from your TV or computer or your phone) 60-90 minutes prior to bed time

• Avoid watching TV while in your bedroom - this is your place of rest and relaxation!

• Avoid eating right before bed

• Have a "wind down routine" to help prepare your body for rest. A few examples: reading, stretching/gentle yoga, meditation, etc.

• Avoid going to bed angry.

• To avoid that second wind of energy between 10-11pm at night, avoid caffeine intake after 12pm and practice sleep hygiene reguarly.

• Sun exposure first thing in the morning! This helps optimize circadian rhythm (sleep and wake cycle)

• Establish a bedtime routine that works for you

Quality Sleep is a foundation for health. Naturopathic medicine may be able to help support dfficulties around sleep.

Dr. Nadia Mawji, ND

Calgary Naturopathic Doctor

**Any information provided in these posts are intended for information purposes only and not to be considered naturopathic medical advice. See your naturopathic doctor for individualized support & guidance