• Dr. Nadia Mawji, ND

Sleep Hygiene...What's That?

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


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 can actually compromise the quality of sleep that you get.

So, here are a few 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 (120 minutes, if possible!).

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

  • Avoid eating right before bed

  • Wind down to help prepare your body for rest. A few examples: reading, stretching/gentle yoga, meditation, etc.

  • Never go to bed angry. The rumination of thoughts, additional stress and excitatory neurotransmitter impulses can negatively impact cortisol levels and also disrupt your sleep cycle overall

  • To avoid that second wind of energy between 10-11pm at night, avoid caffeine intake after 2pm and also use any method to "wind down" so that you are not "wired but tired"

  • Look at the sun first thing in the morning! Why? Because this will optimize your cortisol diurnal pattern. Cortisol also helps regulate our energy throughout the day and also plays a big role in our sleep/wake cycle - i.e. our circadian rhythm!

  • Establish a bedtime routine that works and is manageable for YOU!


Sleep is incredibly important and really plays a role in stress & cortisol regulation as well. It is important that you wake up rested in the morning.


Please read these 2 blog articles to further round out your knowledge around sleep, stress & hormones!

Stress & Adrenal Dysregulation Part 1: An Introduction

Stress & Adrenal Dysregulation Part 2: Insulin, Cortisol, Thyroid & Other Hormones


Cheers!

Dr. Mawji


NORTH CALGARY

Naturmend Integrative Health Clinic

905 1 Ave NE

Calgary, AB 

T2E 2L3

(403) 457-3205

www.naturmend.com  

 

SOUTH CALGARY

Seton Integrative Health Clinic

Suite 101 - 3815 Front St SE

Calgary, AB 

T3M 0M2

(587) 393-3890

www.setonwellness.com     

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Disclaimer: Please note that the information provided on this webpage is not to substitute medical recommendations provided by a licensed primary health care provider attending specifically to your care. Please consult your primary health care provider prior to trying anything presented on this webpage. Failure to do so can be injurious to your health. This webpage is for information-purposes only.

Dr. Nadia Mawji Naturopathic Doctor Updated 2020

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