The environment around us strongly influences our behaviors and physiology around sleep. But many of these influences affect us without our conscious awareness so it’s important to review and optimize the environment regularly.

Environment

• Neat and clutter-free bedroom; close drawers & closet doors

• Avoid the use of screens in the evening, especially right before bedtime

• Use programs that automatically reduce blue light from screens in the evening ie. Flux app on android devices or Night Mode on Apple devices

• Wear blue light-blocking glasses in the evening (I use these from Swanwick); especially when needing to use screens

• Switch off any unnecessary lights in the home in the evening; choose warmer-toned lights for use especially for the light used in the evening

• Unplug and/or remove unnecessary electronic devices from bedroom; if a mobile phone is necessary in your bedroom, put it in Airplane mode overnight (the alarm still works!)

• Black out blinds and drapes if needed to darken room from outdoor light and reduce outdoor noise, you may find eye masks and earplugs helpful for this as well

• Disconnect wifi router overnight - a timer may be helpful to do this automatically ie. between midnight and 6am

• Address any sources of noise: electronics, pets, partner; use ear plugs or consider white noise (such as that from an air filter)

• Keep your bedroom cooler especially at night. Start with a room temperature around 17 to 21C (64-70F) and adjust as needed.

• The evening decline in body temperature helps with better quality sleep; consider a hot bath (or foot bath) 1-2 hours before bed time to exaggerate this drop in body temperature

Eating

• Minimize use of alcohol, caffeine and nicotine (Caffeine may be found in coffee, tea, cola, chocolate, energy drinks and some medications.)

• When you eat can affect your sleep. Aim to eat during daylight hours. Ideally, eat a large breakfast, a moderate lunch and a light dinner. A large meal right before bed can keep you awake or prevent you from feeling rested in the morning. During sleep, the custodial services of your body become activated and begins cleaning, detoxifying and repairing. However, if you have food in your digestive system, your body focuses on releasing digestive enzymes and acids to breakdown the food. You then miss out on the beneficial and necessary repair of your body. Avoid eating anything for at least 3 hours before bedtime (except non-caloric beverages like pure herbal tea and water.)

• A whole foods diet is recommended to ensure you’re getting the most nutrients possible. A large US study showed that people with short sleep duration had a lower intake of calcium, magnesium, vitamin D and vitamin K. In older adults, short sleep was linked to inadequate intake of additional nutrients like vitamin A and E.

• Food sensitivities can be a hidden cause of insomnia, and they can be more difficult to recognize compared to respiratory allergies. Babies with sleep problems are often found to be allergic to cow’s milk.

• Foods most commonly associated with food sensitivities are dairy, corn, wheat, gluten, eggs, shellfish and yeast.

• Magnesium is a common nutrient deficiency that may be contributing to an imbalance in the nervous system. In one study on older adults, subjects who received 500mg of magnesium for 8 weeks fell asleep more quickly and had less early morning awakening. Melatonin and cortisol levels also improved.

Sleep Rituals

Mastery of daily bedtime routine can calm the mind/body, save energy and cultivate inner stillness. Consider activities that engage the senses & shifts your attention to the body: diffuse essential oils, use pillow spray, stretch, pray, journal, take warm bath, meditate, light a non-toxic candle, drink herbal tea, listen to music.