Better Sleep Hygiene

Personal Training


Better Sleep Hygiene

Jesse July 16, 2015





Sleep hygiene is a variety of practices that are necessary to have normal, quality night-time sleep and full daytime alertness.

Restorative sleep is critical to every level of our health!

Importance of sleep

Sleep affects our physical and mental health significantly. The link between quality sleep and stress management is very relevant.

It is critical for healing, immunity, skin regeneration, hair and nail growth, and many other processes the body will not prioritise during the day.

The amount of sleep needed for each individual can vary although achieving 6.5 – 9 hours of solid sleep every night can lower stress levels and reduce weight gain and chances of premature death.

Going to bed at a good time and getting up at the same time each morning preferably with the sun sends a powerful message to your endocrine system, our body’s hormonal system that involves all the glands that regulate incredibly important bodily functions such as reproduction and the stress response.

The decline in the number of hours slept per night is linked to a greater risk of obesity, diabetes, heart disease, depression, stroke in adults and concentration problems in children. The reduced activity of our Peripheral Nervous System and time for us to “rest and digest” can be linked to hormonal disturbances and digestive issues.

How does someone know if his or her sleep hygiene is poor?

Sleep disturbances and daytime sleepiness are the most telling signs of poor sleep hygiene. When we wake up in the morning we should feel fresh and well rested.

How do I know the best sleep hygiene routine for me?

If you’re taking too long to fall asleep, or awakening during the night, you should consider revising your bedtime habits.


Get Adjusted! Maintaining a healthy spine and nervous system are vital to our ability to get comfortable and stay comfortable during the night.

Aim to go to bed at the same time every night and more importantly wake up at the same time, even on the weekends

In the morning expose your eyes to sunlight – exposure to sunlight helps to regulate your melatonin levels

Avoid stimulants such as caffeine, nicotine, and alcohol

Avoid napping during the day

Stay away from large meals close to bedtime

Regular exercise can promote good sleep

Do not sit in bright light for two hours before you want to go to bed

Avoid doing work for a minimum of two hours before bed

Consider your pillow and the age of your bed

Schedule twenty long slow deep breaths each day

Establish a regular relaxing bedtime routine. Nurture yourself with epsom salt baths and practice restorative yoga and meditation

Try to avoid emotionally upsetting conversations and activities before trying to go to sleep

Associate your bed with sleep. It is not a good idea to watch TV, sit on laptops or phones before sleeping

If someone has a problem with daytime sleepiness, they should spend a minimum of eight hours in bed, if they have difficulty sleeping at night, they should limit themselves to 7 hours in bed in order to keep the sleep pattern consolidated.

If you want to are having trouble sleeping and can’t figure out why, contact us to book in for a complimentary check to see if we can help.


Rushing woman’s syndrome – Dr Libby Weaver

National sleep foundation

Jesse Cleave