Backed by RAIN's In-House Health Expert, Marie Guerlain
Sleep is essential for our health and wellbeing, impacting everything from our physical health to mental clarity. During busy periods like the holiday season, maintaining good sleep hygiene is especially important. Here’s how you can build better habits for more restful sleep.
What is sleep hygiene?
If you often struggle to fall asleep, wake up often during the night, or feel tried after waking up, these symptoms suggest poor sleep hygiene. To improve the quality of your sleep, you need to incorporate healthy day-to-day habits known as sleep hygiene.
Why is sleep important?
Getting insufficient or poor-quality sleep can increase the risk of chronic health problems, affecting the heart, metabolism, respiratory and immune systems, and brain processes like thinking and memory.
In contrast, good sleep hygiene and adequate sleep can improve mood, concentration, and memory, help maintain a healthy weight, and lower the risk of developing chronic health conditions like diabetes, insomnia, and heart disease. It also helps your immune system fight off infection and disease, maintaining overall health.
Here are 10 expert tips from functional medicine practitioner, Marie Guerlain, to help you optimise your sleep hygiene:
Keep a consistent sleep schedule
Aim for 7 to 9 hours of sleep
Go to bed and wake up at the same time daily
Incorporate relaxing pre-bedtime activities like journalling, reading, or meditating
Limit blue light exposure
Blue light from screens can disrupt melatonin production and hinder sleep quality
Use blue light blocking glasses or apps and avoid screens at least an hour before bed
Enjoy teas containing L-Theanine
Green, black, white, or oolong tea contain L-Theanine, which increases levels of calming neurotransmitters like GABA, serotonin, and dopamine
Drink these teas a few hours before bed for reduced stress and anxiety and improved sleep quality
Create a comfortable sleep environment
Use blackout curtains or white noise machines to make yourself comfy
Consider using your bedroom solely for sleep to signal your body when it’s time to rest
Get natural light exposure in the morning
Get regular exposure to natural light to balance your sleep-wake cycle
Limit light exposure in the evening to help you feel sleepy
Avoid stimulants before bed
Avoid caffeine (tea, coffee, energy drinks) after lunch as it can take up to 6 hours to wear off
Also, avoid nicotine (cigarettes and vapes) 2 to 3 hours before bed to make your brain calmer
Consider CBD for relaxation
CBD can have a calming effect, promoting relaxation and better sleep for those with anxiety or stress
Try our CBD Sleep Drops for sleep support (exclusively available in our Optimal Day & Night Combo)
Skip alcohol before bed
While alcohol may initially make you feel drowsy, it will not aid in helping you fall asleep
As a diuretic, it can disrupt your sleep cycle so it should be avoided before bed
Watch your evening meals
Eat a well balanced dinner, but avoid going to bed too full or too hungry
Feeling overly full or empty can make you wide awake from alertness or cause lack of comfort from overeating
Choose slower exercises in the evening
Avoid intense workouts within three hours before sleep as it may stimulate your mind and body too much
Opt for slower exercises like yoga or stretching in the evening
By incorporating these tips into your routine, you can enjoy deeper, more restful sleep and wake up feeling energised—even during the hectic holiday season.