By Sleep Hygiene
Sleep hygiene is a must for living life to the fullest! Create a sleep environment which is friendly to your back and optimizes your sleeping possibilities. In this article we’ll take a look at how to achieve this and why sleep hygiene is so important. Get ready to improve your sleep today!
Establish a consistent sleep schedule
Creating a regular sleep routine is vital for better sleep hygiene. This means going to bed and rising at the same time daily, even on holidays and weekends. If someone goes to bed at 10pm on Sunday, but can’t sleep until 1am, this disrupts their sleep-wake cycle for the rest of the week. Keeping it consistent can help reset the circadian rhythm, making it simpler to nod off and stay asleep.
Besides setting consistent bedtimes, it’s wise to do calming activities before sleep to signal the body that it’s time to rest. Establishing a soothing pre-bedtime routine may help you relax mentally and physically, so you’re more ready for sleep when you hit the bed. This routine could include:
- Yoga postures
- Reading
- Music
- Stretching
- Journaling
Also, avoid screens (TVs, computers, phones) an hour before bedtime, since blue light from electronic devices could excite you instead of helping you relax.
Avoid caffeine and alcohol late in the day
Caffeine and alcohol should be avoided in the evenings before bed. Caffeine is a stimulant found in coffee, tea, energy drinks, and some sodas. It takes 10 hours to clear the body, which can lead to poor sleep.
Alcohol might make you sleepy initially, but it messes with deep-stage sleeping. That leads to restlessness and discomfort during the night or early morning. Plus, it makes snoring worse.
Make sure to avoid caffeine/alcohol at least 3-4 hours before bed for better sleep hygiene. Don’t consume them later than 3-4pm. That way, their effects won’t influence your evening or nighttime activities.
Exercise regularly
Exercising helps to improve sleep. It can help you fall asleep quicker and sleep more deeply, plus make you more alert the next day. Exercise can also relax your body so you can wind down before bed and have energy the next morning. Additionally, it may decrease stress, lessen anxiety and balance hormones that affect sleep.
What type of exercise is right for you depends on your preference and time constraints. Do it regularly, usually 4-6 hours before heading to bed. This allows time to relax afterwards. Popular exercises include:
- Walking
- Running
- Swimming
- Biking outdoors or indoors
- Weight lifting (if allowed)
- Yoga or Pilates classes
Regular exercise has been shown to help those who struggle to get enough sleep by increasing sleep efficiency.
Bedroom Environment
Creating a back-friendly bedroom is an art! Achieving the perfect balance between comfort and ergonomics. This will reduce stress on your body and protect your back as you sleep.
Here’s how to set up your bedroom environment for the best sleep and back protection:
- Choose the right mattress, one that is comfortable and supportive.
- Invest in a good quality pillow that will provide proper neck support.
- Place your bed away from any windows and direct sunlight.
- Make sure your bedroom is kept at a comfortable temperature.
- Reduce clutter in your bedroom for a more peaceful environment.
- Incorporate a few plants in your bedroom for cleaner air.
Choose the right mattress and pillow
To have a back-friendly sleep, it’s essential to pick the right mattress and pillow. An ideal mattress should be firm enough to make your body relaxed, but soft enough to get rid of pressure points and adjust to your body curves. When buying a mattress, try out its support levels in the store. Lie down in different positions (on your side, back, or stomach) for at least 15 minutes in each position and choose the one that suits you best. It’s suggested to have about two finger spaces between two adults sharing a bed for comfort.
Pillows are equally important for keeping the spinal posture while sleeping on the side. A good pillow should keep the neck supported and aligned with the spine. People who sleep on their sides need firmer pillows than those who sleep on their stomachs or backs, so they can get better neck support during sleep.
Keep the room dark and cool
Light and temperature can affect sleep quality. Make your bedroom dark and cool for better rest. Blackout curtains, eye mask, and ear plugs help limit light and sound. Use a fan or AC to keep the room temperature between 60-67 degrees F (15-20 degrees C). Bedding should be breathable. If it’s too hot, cold, or scratchy, you won’t sleep soundly.
Reduce noise levels
Noise can really mess with a good night’s sleep. Too much noise inside or outside the bedroom can make it hard to fall asleep or stay asleep. Here are some tips for reducing noise in your bedroom:
- Get a white noise machine. It can help to drown out loud noises from outside like traffic, sirens, or conversations. Sprays, fans, and recordings of white noise also work.
- Install insulation and soundproofing material in the walls and ceiling. This will muffle sounds from outside or inside the house.
- Earplugs or sleepbuds help block out sound. They were made for sleeping.
- Close the windows at night. Heavy curtains with blackout lining offer extra protection from street noise.
- Put furniture strategically in the bedroom. Rugs, carpets, and drapes absorb sound. This reduces echoes and any sound that might enter through windows or door openings.
Technology
Technology has made it a cinch to construct a sleep-friendly ambience. Smart lighting, sound machines, fans and wireless speakers can all be employed to make a better atmosphere for more soothing sleep.
Let’s discuss now, how technology can be exploited to make a back-friendly sleep environment.
Limit screen time before bed
Limiting screen time before bedtime is key for restful sleep. Blue light from phones, tablets, and TVs can disrupt natural sleep hormones. Too much time in front of screens can lead to difficulty sleeping, restlessness, and impaired focus.
Make a clear rule: no electronic devices in the bedroom after sundown. This will help manage tech use for better sleep. Depending on comfort level, set an absolute cutoff or limit usage overall. Take breaks from screens throughout the day. Refrain from them one hour before bed for healthier sleep patterns.
Use blue light blocking glasses
Blue light blocking glasses are created to filter out the blue light from digital devices, like phones and computers. This blue light has been connected to messed-up sleep, because it can lower the production of melatonin. Melatonin is the sleep hormone. When there is not enough melatonin, our body can’t tell us it’s time to relax. By wearing these glasses, you’re protecting your circadian rhythm and getting better sleep.
These glasses are also good if you have eyestrain or dry eyes from long periods of screen time. Blue light can be tiring on our eyes. With a pair of blue light blockers, you can look at screens more easily and your eyes can refocus faster. Blue light also increases pupil size when viewing dark screens for long hours. So, they can protect you from photokeratopathy which is when UV rays cause visual discomfort.
Invest in a white noise machine
White noise machines can be a great way to invest in a back-friendly sleep environment. These devices produce low background sounds which can block out distracting noises like traffic and barking dogs. They create even and gentle sound that can help lull you into relaxation. Many machines come with pre-programmed settings or you can customize your own mix of soothing sounds.
Options include:
- Natural environments
- Fan-like sounds
- And more
These machines give you control over your environment and help minimize nighttime awakenings from sudden loud noises. This can reduce back pain due to the startle response it triggers.
Investing in a quality, adjustable white noise machine can help us get more restorative sleep and reduce pain and fatigue during the day.
Sleep Aids
Creating a back-friendly sleep environment? Try sleep aids! These items provide support and reduce aches and pains. Benefits? Here’s a look!
Take a hot bath or shower
A hot bath or shower before bed can be great for relaxing your muscles. Heat therapy is also beneficial. If a hot bath isn’t an option, there are other heat and massage treatments like hot rocks, warm compressions, or professional massages.
At home, you can use special wraps designed to provide relief without breaking the bank. Some products can even be microwaved for therapeutic results. Relaxing before bed will help you connect sleep with positive feelings and create a more peaceful sleeping environment.
Use essential oils
Aromatherapy can be a great way to help with sleep. Release essential oils into the air with diffusers, sprays, and humidifiers. Popular oils used for sleep are lavender, cedarwood, chamomile, bergamot, and jasmine.
Lavender oil is often used because it has calming properties. It can reduce anxiety too, which can help with sleeping and staying asleep. Apply a few drops of your oil to a pillow or put in a diffuser before bedtime. Enjoy the calming benefits!
Practice mindful breathing
Mindful breathing is a great way to relax. Focus on deep breaths. Feel them reach your lower abdomen. Then, slowly breathe out. Count to a number like 4 or 5. Think about releasing tension. Feel yourself sinking into relaxation with each breath.
Focusing on your breath quiets racing thoughts. It lets your mind notice your body’s natural rhythms. This helps you transition into sleep. Mindful breathing can be hard at first. Keep practicing it! Soon it will become automatic before bedtime.
Diet and Nutrition
Diet and nutrition are key to a comfortable, back-friendly sleep. Eating the right food and maintaining a balanced diet can reduce back pain and stiffness. Certain foods, supplements and vitamins can help us get a deeper, more restful sleep.
Let’s explore how diet and nutrition can influence our sleep and wellbeing.
Avoid heavy meals before bed
Heavy meals at bedtime can cause digestion problems and disrupt your sleep. Foods like red meat, processed snacks and fried foods, that are high in fat or complex carbs, need to be digested for longer and can cause discomfort during the night. Eating smaller, lighter meals earlier in the evening is recommended.
Magnesium-rich foods such as leafy greens, nuts, bananas and avocados can help with relaxation and deeper sleep. Fatty fish like salmon, sardines and trout have anti-inflammatory properties due to their omega-3 fatty acids. These fatty acids also help regulate melatonin production, which helps you fall asleep easier. Warm milk has been used for generations as a home remedy to help people relax and sleep better.
By eating the right foods, you can create a diet plan that promotes better sleep habits. This will lead to improved overall health and wellbeing!
Eat foods that promote sleep
Nosh on something yummy for a back-friendly sleep environment. Eating the recommended daily intakes of certain nutrients can aid in better sleep quality and duration.
Protein like lean meats, eggs, nuts and dairy help you feel full and can provide a good night’s sleep. Fiber-rich foods like whole grains and legumes are beneficial, providing lasting energy without indigestion or discomfort. Vitamins A, C and E reduce inflammation and omega-3 fatty acids found in fish oil improve cognitive function.
Gulp down plenty of water before bedtime to help deliver these nutrients while you slumber, so that you can wake up feeling energized.
Avoid eating late at night
Timing your meals is essential for good health, especially for a good night’s sleep. Eating late can mess up your digestion and sleep patterns, as well as cause weight gain.
Cravings can be hard to resist at night, so have healthy snacks close by. Keep fresh fruit and vegetables on the counter or table. Instead of sugary drinks, drink water. If you feel like something sweet, have some fruit – like strawberries or a banana – instead of sweets or candy bars.
Throughout the day, eat a balanced diet with plenty of fruit, vegetables, and whole grains. Reduce processed foods and added sugars. Having healthy snacks handy makes it easier to choose the right food when you get hungry, instead of chips or candy. A balanced diet full of nutritious foods will give you energy throughout the day and help you sleep better at night without the disruption of midnight cravings.
Frequently Asked Questions
1. Why is it important to create a back-friendly sleep environment?
A: A back-friendly sleep environment helps to prevent and reduce back pain during sleep and also improves the quality of sleep you get.
2. What should I consider when choosing a mattress?
A: Look for a mattress that is firm enough to support your spine but also has enough give to contour to your body. Consider your sleeping position, weight, and any specific health concerns when choosing a mattress.
3. What type of pillow should I use for a back-friendly sleep environment?
A: Look for a pillow that supports the natural curve of your neck and keeps your spine in a neutral position. Memory foam and adjustable pillows are good options for back sleepers, while side sleepers may want a thicker pillow to keep their neck aligned with their spine.
4. How can I adjust my sleeping position to be more back-friendly?
A: If you are a back sleeper, try placing a small pillow under your knees to take pressure off your lower back. If you are a side sleeper, place a pillow between your knees to keep your hips aligned and reduce strain on your back.
5. What else can I do to create a back-friendly sleep environment?
A: Make sure your room is dark, quiet, and cool to promote quality sleep. Avoid sleeping on a couch or recliner, and invest in a bed frame that supports your mattress.
6. How often should I replace my mattress and pillows?
A: It is generally recommended to replace your mattress every 7-10 years, and your pillows every 1-2 years or when they start to feel flat or lumpy.
