The Clean Living Project Episode 21 - Sleep Hygiene

Restful, restorative sleep is critical to our overall health and well-being, however many people experience insufficient sleep. Fortunately, there’s a lot we can do to reclaim control over our sleep patterns, starting with cultivating better habits. And I’ve got a bunch of tips!

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1. VERING BETTER

The Art of Rest:
Sleep Habits

2"
Tuesday at 3pm EDT on BADLANDS x u

2. THE IMPORTANCE OF GOOD SLEEP pri!

+ Physical Health: Adequate sleep is essential for the body to repair
and regenerate tissues, maintain a healthy immune system, regulate
metabolism, and support optimal cardiovascular function. Poor sleep
hygiene has been linked to an increased risk of obesity, diabetes,
heart disease, and other chronic health conditions.

+ Cognitive Function: Quality sleep plays a critical role in cognitive
function, including memory psc <= y learning, problem-solving,
and decision-making. Proper sleep hygiene enhances cognitive
performance, productivity, and Lo, while sleep deprivation
can impair attention, concentration, and reaction times.

+ Mental Health: Sleep and mental health are closely intertwined, with
sleep disturbances often exacerbating or contributing to mental
health disorders such as depression, anxiety, and mood disorders.
Prioritizing good sleep hygiene can help regulate emotions, improve
stress resilience, and promote overall psychological well-being.

3. THE IMPORTANCE OF GOOD SLEEP pri 2

+ Emotional Regulation: Sleep deprivation can affect emotional regulation
and lead to heightened irritability, mood swings, and emotional instability.
Adequate sleep and good sleep hygiene are essential for maintaining
emotional balance, resilience, and positive mood states.

+ Immune Function: Insufficient or poor-quality sleep compromises the
body's ability to fight off infections po y weiche Prioritizing good sleep
hygiene supports a robust immune system, reducing the risk of infections
and promoting faster recovery from illness.

+ Daytime Functioning: Good sleep hygiene ensures that individuals feel
alert, energized, and mentally sharp throughout the day, enhancing
productivity, zn. and overall performance.

+ Longevity: Chronic sleep deprivation and poor sleep quality have been
associated with an increased risk of mortality and reduced Mo
expectancy. Prioritizing good sleep hygiene may contribute to a longer
and healthier “ral de supporting overall health and well-being.

4. INSOMNIA

Insomnia is the most common sleep disorder, affecting approximately
10-30% of adults worldwide. Characterized by difficulty alling asleep,
staying asleep, or experiencing restorative sleep despite adequate
opportunity for sleep.

Causes: Stress, anxiety, depression, chronic pain, medical conditions,
medications, lifestyle habits, and environmental factors. It may also occur
as a primary disorder with no identifiable underlying cause.

Treatment: Treatment for insomnia typically involves addressing
underlying factors contributing to sleep difficulties and implementing
cognitive behavioral therapy for insomnia (CBT-I), a structured, evidence-
based psychological treatment that targets maladaptive thoughts,
behaviors, and habits related to sleep. Medications such as sedative-
hypnotics may be prescribed for short-term management of insomnia, but
long-term use is generally discouraged due to potential side effects and
dependency.

5. SLEEP APNEA

Sleep apnea is a sleep-related breathing disorder characterized by
repeated episodes of partial or complete obstruction of the upper
airway during sleep, leading to pauses in breathing and disrupted sleep
patterns.

+ Causes: Obstructive sleep apnea occurs when the muscles in the throat
relax and collapse during sleep, obstructing the airway. Central sleep
apnea occurs when the Brean ‘ails to send proper signals to the muscles
that control breathing. Risk factors for sleep apnea include obesity, aging,
male gender, family history, and anatomical factors such as enlarged
tonsils or a narrow airway.

+ Treatment: Lifestyle modifications such as weight loss, positional therapy,
and avoiding alcohol and sedative medications before bedtime.
Continuous positive airway pressure FA hen is the primary
treatment for moderate to severe OSA. Other treatments may include or
appliances, surgery, or alternative therapies such as positional therapy or

hypoglossal nerve stimulation.
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RESTLESS LEG SYNDROME (RLS)

Restless legs syndrome is a neurological disorder characterized by an
irresistible urge to move the legs, often accompanied by uncomfortable
sensations such as tingling, creeping, or itching sensations.

Causes: The exact cause of restless legs syndrome is not fully understood
but may involve abnormalities in dopamine signaling in the brain, genetic
factors, iron deficiency, pregnaney, certain medical conditions (such as
peripheral neuropathy or kidney failure), or medications (such as
antipsychotics or antidepressants).

Treatment: Treatment for restless legs syndrome may involve lifestyle
modifications such as regular exercise, avoiding caffeine and alcohol, and
astoblishieg a regular sleep schedule. Medications such as dopamine
agonists, alpha-2 delta ligands, or opioids may be prescribed to relieve
symptoms and improve sleep quality. Iron supplementation may be
recommended for Individuo with iron deficiency anemia.

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ESTABLISHING A BEDTIME ROUTINE

Consistency in bedtime and wake-up times plays a crucial role in
regulating the body's internal clock, known as the circadian rhythm, and
promoting overall sleep quality and well-being.

The body's internal clock operates on a roughly 24-hour cycle, regulating
/ processes such as sleep-wake patterns, hormone secretion (such as
melatonin, which regulates sleep-wake cycles, and cortisol, which helps
regulate energy levels and stress response), and metabolism. Consistent
bedtime and wake-up times help synchronize the cireadian rhythm,
allowing the body to anticipate sleep and wakefulness at regular intervals.

Consistent sleep schedules promote more efficient and restorative sleep

by optimizing the timing of sleep stages, including deep, restorative sleep
and rapid eye movement (REM) sleep. Irregular sleep patterns can disrupt
the natural progression of sleep stages, leading to Wanted sleep and

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reduced sleep quality.

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TIPS FOR CREATING A RELAXING BEDTIME ROUTINE

Read: Choose reading material that is calming and enjoyable, avoid
stimulating or suspenseful content that may keep your mind alert.

Take A Bath: A warm bath before bed can help relax tense muscles,
soothe the nervous system, and promote feelings of relaxation and
calmness. Add a few drops of lavender essential oil and/or epsom salt
to the bathwater for added relaxation benefits. 1-2 hours before bed.
Limit Screen Time: Minimize exposure to screens, such as smartphones,
tablets, computers, and televisions, at least one hour before bedtime.
The blue light emitted by electronic devices can suppress the production
of melatonin.

Practice Relaxation Techniques: Incorporate relaxation techniques
such as meditation, deep breathing exercises, or progressive muscle
relaxation into your bedtime routine to quiet the mind and release
tension from the body.

Be Consistent: A bedtime routine that signals to your body that it's time
to wind down and prepare for sleep =

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ALTERNATIVE ACTIVITIES TO REPLACE SCREEN TIME BEFORE BED

+ Reading: Set aside dedicated time each night to read in a comfortable,
well-lit environment, allowing yourself to escape into the pages of a
good book.

+ Listening to Music or Audiobooks: Create a calming playlist of your
favorite instrumental music or choose audiobooks with gentle narration
and engaging stories.

+ Journaling: Spend some time journaling before bed to reflect on your
thoughts, ¡cbr sd and experiences from the day. Write down any worries
or concerns that may be on your mind, as well as things you are grateful
for or looking forward to. Journaling can help clear your mind, process
emotions, and promote a sense of closure before bedtime.

+. Guided Imagery or Hypnosis Audio: There are free videos online that

will take you through progressive relaxation, guided meditation or

hypnosis that will ease you off to sleep.

Gentle Yoga or Stretching: Relax the body and release tension from

the muscles before bed. Focus on gentle, restorative poses that promote

relaxation and flexibility, such as child's pose, orne nr on” SN
gentle twists. bado

10. OPTIMIZING YOUR SLEEP ENVIRONMENT

+ Lighting: Exposure to light influences the body's production of melatonin.
Limit exposure to bright lights, particularly blue light such as LED or
electronic devices 1-2 hours before bed. Create a dark sleep environment
with black out curtains, blinds or a sleep mask.

+ Temperature: The ideal sleep environment is cool and comfortable,
around 60-67°F. Cooler temperatures help lower the body's core
temperature, which is necessary for initiating and maintaining sleep.

+ Noise: Noise disturbances can disrupt sleep onset and maintenance,

leading to fragmented sleep and reduced sleep quality. Loud noises from

traffic, neighbors, or household activities can be particularly disruptive.

Use earplugs, white noise machines, or soundproofing techniques.

Sleep o Mattress and bedding should be comfortable, free of

allergens, dust mites, and other irritants.

Clutter: A cluttered or chaotic sleep environment can increase feelings of

stress and anxiety. Keep your bedroom clean, organized, and free of

clutter to create a calming and tranquil sleep environment. Minimize _

distractions such as electronic devices, work-related materials, CLEA

and household chores to promote relaxation and restfulness. ae

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11. NUTRITION AND HYDRATION

The role of diet and hydration in sleep quality
is significant, as what you eat and drink can
directly impact your ability to fall asleep, stay
asleep, and experience restorative sleep.

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CAFFIENE AND STIMULANTS

Consuming caffeine and other stimulants close to
bedtime can interfere with sleep quality by
increasing alertness, delaying sleep onset, and
reducing total sleep time. Caffeine is a central
nervous system stimulant found in coffee, tea,
chocolate, energy drinks, and some medications. It
can disrupt sleep by blocking the effects of
adenosine, a neurotransmitter that promotes
sleepiness. To promote better sleep quality, it's
advisable to limit or avoid caffeine consumption in
the afternoon and evening hours.

13. 2 —
ALCOHOL

While alcohol may initially have a sedative effect
and make you feel drowsy, it can disrupt sleep
patterns and reduce sleep quality later in the night.
Alcohol interferes with the normal progression of
sleep stages, leading to more fragmented sleep,

increased awakenings during the night, and
reduced time spent in restorative sleep stages such
as deep sleep and REM sleep. To promote better
sleep quality, it's best to moderate alcohol
consumption and avoid drinking alcohol close to
bedtime.

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HEAVY OR SPICY MEALS

Consuming heavy or spicy meals close to bedtime
can cause digestive discomfort, heartburn, and
acid reflux, which can interfere with sleep quality
and disrupt sleep. It's advisable to avoid large,
heavy meals and spicy foods in the hours leading
up to bedtime. Instead, opt for lighter, easily
digestible snacks or meals that won't cause
discomfort or indigestion.

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15. HYDRATION /

Adequate hydration is essential for overall health |
and well-being, including sleep quality.

Dehydration can lead to discomfort, dry mouth,
and nasal congestion, which can interfere with |
sleep and contribute to sleep disturbances. It's

important to stay hydrated throughout the day by
drinking plenty of water and other hydrating

beverages. However, it's best to avoid excessive / hi
fluid intake close to bedtime to minimize the need

to wake up during the night to urinate.

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SLEEP PROMOTING NUTRIENTS

Certain nutrients and foods may have sleep-

promoting properties and can support better
I sleep quality. For example, foods rich in

tryptophan, an amino acid precursor to serotonin
and melatonin, may help promote relaxation and
improve sleep quality. Foods such as turkey,
chicken, dairy products, nuts, seeds, and
bananas are good sources of tryptophan and can
be incorporated into meals or snacks to support
better sleep.

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17. TIMING OF MEALS-AND SNACKS

Eating meals or snacks too close to bedtime can
stimulate digestion and raise blood sugar levels,
which can interfere with sleep quality. It's
advisable to eat dinner at least a few hours
before bedtime and avoid heavy or large meals in
the evening. If you're hungry before bed, opt for a
light, balanced snack that includes a
combination of protein, carbohydrates, and
healthy fats to help stabilize blood sugar levels

and promote feelings of fullness and satisfaction.

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EXERCISE AND SLEEP A
Regular physical activity positively impacts sleep Li
quality by promoting AS regulating

circadian rhythm, facilitating sleep onset,

improving sleep duration and efficiency, reducing —
sleep disturbances, and enhancing daytime
functioning. Timing and intensity of exercise may
influence its effects on sleep, with early
moderate-intensity exercise potentially offering
reater benefits than vigorous exercise close to
edtime.

19. STRESS AND ANXIETY =

Stress and anxiety profoundly disrupt sleep
quality by inducing hyperarousal, delaying sleep
onset, increasing Righttime awakenings, reducing
REM sleep, and elevating the risk of insomnia.
These disturbances lead to daytime impairments
such as fatigue, irritability, and impaired
cognitive function, og mental health
issues in a bidirectional relationship.

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COGNITIVE BEHAVIORAL THERAPY FOR INSOMNIA (CBT-I)

CBT-I, a structured and evidence-based treatment for
chronic insomnia, targets maladaptive thoughts and
behaviors to improve sleep quality. It includes
psychoeducation to understand sleep factors, sleep
restriction therapy to match sleep duration, stimulus control
therapy to associate bed with sleep, and sleep hygiene
education for a conducive environment. Cognitive therapy
addresses negative thoughts, while relaxation techniques
promote pre-sleep relaxation. Sleep maintenance
techniques manage sleep disturbances for better rest.

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21. HYPNOTHERAPY

Hypnosis has been increasingly recognized as a
potential therapy for improving sleep quality and
addressing insomnia. By inducing a state of deep
relaxation and heightened suggestibility, hypnosis can
help individuals achieve a calm and focused mindset
conducive to falling asleep. Through guided imagery,
suggestion, and relaxation techniques, hypnosis can
alleviate stress, anxiety, and racing thoughts that often
interfere with sleep onset and maintenance.
Additionally, hypnosis may empower individuals to
develop positive sleep associations and copin
strategies, ultimately promoting a more restful an
rejuvenating night's sleep.

22. MAGNESIUM

Magnesium is a mineral that plays a role in muscle
relaxation and neurotransmitter regulation, making it
essential for promoting calmness and reducing stress
and anxiety. Supplemental magnesium has been
linked to improved sleep quality, especially in
individuals with magnesium deficiency.

Magnesium comes in oral supplements as well as

topical sprays and lotions. Some people report better
absorption and results with the topical methods.

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x L-THEANINE
3 L-Theanine is an amino acid found in tea leaves, a
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particularly green tea, known for its calming and
relaxing effects. Supplementing with L-Theanine
may help reduce anxiety and promote relaxation È&
without causing drowsiness, making it beneficial for
improving sleep quality and reducing ‘nighttime
awakenings. 4

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24. VALERIAN ROOT

Valerian root is an herb traditionally used as a
natural remedy for insomnia and sleep
disturbances. It contains compounds that may
increase levels of GABA, a neurotransmitter that
promotes relaxation and sleep. Valerian root
supplements are commonly used to improve sleep
quality and reduce the time it takes to fall asleep.

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CHAMOMILE

calming and sedative properties. Chamomile tea or
supplements containing chamomile extract may
help reduce anxiety, promote relaxation, and
improve sleep quality. It's often used as a natural
remedy for insomnia and nighttime relaxation.

£ Chamomile is a popular herbal remedy known for its

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26. S-HTP

5-Hydroxytryptophan (5-HTP) is a compound that the
body produces from tryptophan, an amino acid
found in foods like turkey and milk. 5-HTP is a
precursor to serotonin, a neurotransmitter involved
in mood regulation and sleep-wake cycles.
Supplementing with 5-HTP may increase serotonin
levels, promoting relaxation and improving sleep

quality.

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GLYCINE

Glycine is an amino acid that acts as an inhibitory
neurotransmitter in the brain, promoting relaxation
and sleep. Supplemental glycine has been shown to
improve subjective sleep quality, reduce sleep
latency, and enhance daytime performance in some
studies.

28. CBD

CBD, or cannabidiol, is a compound derived from the
cannabis plant known for its potential therapeutic effects,
including promoting relaxation and reducing anxiety.
Research suggests that CBD may positively influence
sleep by interacting with the body's endocannabinoid
ho system, which plays a role in regulating sleep-wake
cycles. CBD has been shown to ae anxiolytic properties,
meaning it can reduce feelings of anxiety and stress,
which are common contributors to sleep disturbances.
Additionally, CBD may help alleviate pain and
inflammation, which can interfere with sleep quality and
duration. Some studies indicate that CBD may increase
overall sleep time and reduce the frequency of nighttime
awakenings, leading to improved sleep continuity and |
subjective sleep quality.

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