Sleep Hygiene: The Secret to Sleep

Many people make the mistake of thinking that sleep is a passive activity.  It’s normal to put effort into preparing for physical activity like stretching, warm-up CARs, and dynamic movements. But when it comes to sleep, most people assume it’s something that just happens to you.

In order to get the most restful night’s sleep, it requires active participation- this is called “sleep hygiene.”  It’s the habits and routines around sleep that set you up for success!

Is There a “Right” Way to Sleep?

Let’s talk about sleep ergonomics.  You spend approximately 1/3 of your life in bed, so if you're doing it wrong, then it can lead to big problems!  While most people assume that whether or not you’re a side/back/stomach sleeper is just a natural preference, but these are things you can actually adjust to help optimize your sleep quality and quantity!

1. Sleep Position

Back is best! This is because sleeping on your back keeps the most tension and pressure off your joints and muscles. If you've ever woken up in the middle of the night with your back, hip, or shoulder in pain, it can be related to pressure on your joints or spine. Especially if you are the type of person who wakes up to your arm going numb from having it in the wrong spot, adjusting your sleep position can allow you to sleep through the night without these annoyances waking you up, plus you'll feel better in the morning!

Humans spend all day standing upright, with the pressure of gravity compressing your spine, so the 7-8 hours of sleep is valuable time to let your spines decompress. Stark’s own Dr. Justin Cheng, DC recommends that even those with sleep apnea or snoring problems should try to sleep on their back if possible.

Here are some tips to help you sleep on your back:

• Use pillows to barricade yourself from moving when you sleep
• Placing a pillow(s) under your knees to flatten your spine and take the pressure off your low back
• In extreme cases, sleeping on the floor! It sounds crazy, and it may be uncomfortable, but that discomfort of sleeping on a hard surface will more than likely help keep you on your back!

2. Your Mattress

Another big missed opportunity for improved sleep quality is with the mattress you sleep on. You spend 1/3 of your life sleeping, plus you more than likely use the same mattress for YEARS. So selecting the right mattress is well worth the investment!

As a general rule, a firmer mattress is the way to go. Sleeping on a firm mattress helps maintain optimal alignment for your spine. Although softer mattresses may "feel” better, that softness allows the body to move, rotate, and sink into different positions. That movement can aggravate orthopedic issues or cause pain because your spine and joints may rotate and/or come out of alignment. The only time a softer mattress would be beneficial is if sleeping on your side is a must. If you read the last section about sleeping on your back and thought "there is a 0% chance I even try this" then it is actually better to get a softer mattress. Trying to use a firm mattress and sleep on your side will make things even worse!

Considering the sheer amount of time you spend in your bed, it’s important the think about the quality of ingredients that your mattresses are made of. While this will not necessarily have a huge impact on the quality of your sleep, it can have a large effect on your health long term. Many mattresses use metro-chemicals that off-gas during the night. So you could be inhaling these toxic chemicals for 8 hours per night every single night! If you’re going to make the investment in a good mattress, we recommend getting an organic mattress, such as the Avocado Mattress.

3. Don’t Forget the Pillows!

When it comes to choosing the right pillow, the general rule of thumb is this: use a thin pillow if you choose to sleep on your back and a thicker one if you sleep on your side. This is intended to help keep your neck and shoulders in a neutral position. If you must sleep on your side, the thicker pillow will help do this. Also, placing a pillow in between your knees while sleeping on your side will help keep your hips and pelvis in a neutral position.

The Golden Rule: Treat Your Sleep How You Want to Be Treated

They say it takes anywhere from 21 days to 254 days to break a habit! Building good sleep habits can be a challenge, but well worth the time and effort if you want to get high-quality, restful sleep!

This means being an active participant in your sleep, which is why Stark recommends creating a bedtime routine to help your body and brain prepare to wind down and prepare to rest.

Here are some fantastic sleep hygiene practices to incorporate in your pre-bed routine:

• No electronic screens 30-60 minutes before bed
• Develop a routine to wind down
• Drinking tea, reading a book, preparing your bag for tomorrow, washing your face, etc.
  • Remember, the brain LOVES routine. Eventually, your brain is going to recognize these are the same 3-5 things you do before bed, so your brain will instinctively know it should wind down and get ready for sleep. This will help you fall asleep faster AND get more restful sleep throughout the night!
• Make your room pitch black
• Sleep with the temperature between 68-72° F
• Do NOT sleep with your cell phone near you
• Run an air purifier in your room while you sleep (for the same reason you want to get an organic mattress

Hopefully these tips will give you some strategies to improve the quality and duration of your sleep.  But more than anything, remember that you have to work hard to sleep well!