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Sleep Hygiene: Levers & Troubleshooting

It all begins with an idea.

From Director of Health Alex Maples

Target for Sleep Duration: 7-9 hours

Individual needs can vary but consistently getting less than 6 or more than 10 is associated with worse outcomes. 

Biggest Levers to Ensure Quality Sleep: 

  1. Consistent Sleep schedule: Keep a consistent (30 minutes +/-) sleep and wake time 

  2. Bedroom Temperature between 60-67 degrees. Avoid heavy bedding like down comforters and duvets. Cotton blankets that breathe are ideal.  

  3. Dark and quiet: Cover LEDs Black out curtains No illuminated clocks. White noise is fine and can be beneficial in noisy environments.  

  4. Have a quiet wind down routine that begins 1hr before bed. 

  • Dim lights in house 

  • Avoid work or stimulating content like News or intense shows/books 

  • Consider light stretching or mindfulness practice 

  • Cut off food and liquids beyond small sips to wet mouth

Trouble Shooting Common Issues:

  1. Trouble falling asleep 

    • Warm shower or bath 1-2 hours before bed 

    • Meditation, progressive relaxation exercises, journalling, relaxing breathing exercises

    •  If you mind races when you lay down for sleep, it could be a result of unresolved emotions from the day and this is the first opportunity your brain has had to process them

    • Consider blue light blocking glasses (mixed results some people get massive benefit some get no benefit, worth a shot if you are struggling)

  2. Trouble waking and returning to sleep

    • Don’t check the time! 

    • If it persists, get out of bed and if possible go to another dimly lit room and do something relaxing, read light fiction, guided mediation, light stretching, calming breathing practices. When sleepy again, return to bed.

    • Dim lights in bathroom or use cell phone as flashlight.

  3. Naps

Naps should be ending by 3pm. 20-30 minutes is good for alertness or 90 minutes for a full sleep cycle. Avoid the in between as it will likely cause grogginess.

Substances and Sleep

  1. Caffeine: Cut off Caffeine early! 1pm (good) 12pm (better) 11am (best) or maybe no caffeine but who wants to live like that? 

  2. Alcohol: Avoid 3-4 hours before bed (Yay Day Drinking!) alcohol might help with falling asleep but it fragments sleep (causes mini wake ups you don’t remember) and wrecks sleep quality

  3. Cannabis:

    • THC: Low dose 5-10mg THC can help with sleep onset but it impairs REM sleep Best practice ingest 3-4 hours before bed (inhaled) 4-5 hours (edible) this ensures THC is processed when REM sleep starts (Later in the night) 

    • CBD: Low does CBD 10-25mg is actually mildly stimulating so it might be counterproductive, Moderate Dose 40-100mg relaxing and might help with sleep onset (doesn’t impair REM like THC) 

Supplements for Sleep:

  1. Magnesium 200-400 mg taken 2 hrs before bed (look for chelated and one that includes magnesium glycinate or Threonate, watch out for oxide as it can have a laxative effect.)

  2. Glycine 2g 3-4 nights per week 1 hr before bed

  3. Gaba 100mg 3-4 nights per week 1hr before bed

  4. L-Theanine 100-400 mg 3-4 nights per week 1hr before bed (May cause vivid dreams) 

  5. Melatonin useful for jetlag, not a good idea for regular use .3-1mg look for 3rd party tested because dosages can vary wildly from label. 

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