When it comes to living a healthy lifestyle, weight management, diet and exercise usually take the front row. But did you know that poor quality sleep may have a significant negative impact on your health and in some instances be contributing to weight gain or obesity (Hernáez,2022). Getting adequate sleep will do wonders for your general health and wellbeing. If you are prioritising diet and exercise but lacking on sleep hygiene, read ahead.
Establishing a consistent sleep routine should be the first thing bumped to the top of your sleep hygiene to-do list. Making sure that you are getting your golden 8 hours of sleep each night should be a non-negotiable from now on. If this means, you wake up at 6am, then rewind at least 10 hours on the clock to give yourself the best chance at getting 8 hours of solid sleep. *Unless it takes you less than 1 minute to fall asleep (lucky you). Take these two hours before your actual bedtime to wind down and relax, spend quality time alone or with your partner. If you are someone who exercises regularly, relax further with a warm 10-minute bath or shower taken 20 minutes before bedtime may ease sleep onset and improve sleep efficiency (Chow, 2022).
We spend more than half of our lifespan asleep, so you may as well make it a peaceful and welcoming environment (whatever that looks like to you). If you aren’t into lava lamps and dim lighting with crisp white sheets, that’s okay. Set up your space for however you like to sleep – just make sure you like going to bed. If you have a pile of clothes of on your bed or on that chair in the corner of the room which means you dread going into your room to face it let alone sleep in there, then change this. Make sure your bed is inviting, comfy and a place you can’t wait to visit every night.
Have you heard of the trending 10-3-2-1 theory? By rule of thumb, there is a new sleep law to live by. This has been trending on Tik Tok in 2023, and it’s not for no good reason. Try to incorporate this rule of thumb into your new sleep routine.
- 10 hours before sleep – No caffeine
- 3 hours before sleep – No food or drink
- 2 hours before sleep – No work
- 1 hour before sleep – No blue lights (phones, tv, tablets, kindles etc).
Consistently practicing good sleep habits and improving sleep hygiene, addressing sleep disorders, and prioritising daily sleep routines can lead to an improvement in overall health (Parsons, 2022). A good night’s sleep is not a luxury, it is a daily necessity and essential pillar of leading a healthy lifestyle.
If you are struggling with your sleep, head into your local WholeLife Pharmacy & Healthfood where our pharmacists can help set you on the right path to a better night’s sleep! Our pharmacists are specialists when it comes to your health and wellbeing, and this includes your sleep health, speak to one of our friendly pharmacists today about your questions and concerns around gaining a better night’s sleep.
Chow, C. M. (2022). Sleep Hygiene Practices: Where to Now?. Hygiene, 2(3), 146-151.
Parsons, C. E., & Young, K. S. (2022). Beneficial effects of sleep extension on daily emotion in short-sleeping young adults: An experience sampling study. Sleep Health, 8(5), 505-513.
Zerón-Rugerio, M. F., Hernáez, Á., Cambras, T., & Izquierdo-Pulido, M. (2022). Emotional eating and cognitive restraint mediate the association between sleep quality and BMI in young adults. Appetite, 170, 105899.
