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WHAT DOES SLEEP HYGIENE MEAN?

September 05, 2022 5 min read

WHAT DOES SLEEP HYGIENE MEAN?

WHAT DOES SLEEP HYGIENE MEAN?

Sleep hygiene refers to the environmental factors, behaviors, and habits you can adjust or fine-tune to boost your sleep and range from obeying your internal clock to the right phone manners. Meanwhile, early research sees potential in CBD helping with sleep, and this article expounds on the same.

Finding sleep can be challenging, but you can improve your sleep with the right environmental factors, behaviors, and habits. Such habits and behaviors that you can tailor are called sleep hygiene and have proven to help people boost sleep quality. Do you go to bed early but struggle to sleep? Do you watch in bed? These are part of the sleep hygiene that you can work on to make you sleep better, as this article explains. Before then, let's see more about CBD and how it relates to sleep since many go for it to boost sleep quality.

CBD Basics

CBD has become part of the mainstream and features in most products we use daily. Still, not everyone in the CBD regime understands CBD for what it really is. According to Mascal et al. (2019), CBD is the non-psychoactive cannabinoid in cannabis plants and one of the more than 100 compounds in nature. In the long list of cannabinoids (active compounds in cannabis plants), CBD is non-psychoactive in action and therapeutic, as Watt & Karl (2027) noted. CBD is easily available, and you can find it online, in stores, and at gas stations. It comes in three formulations; isolate, full-, and broad-spectrum, allowing you to explore several options.

CBD and Sleep

When sleep hygiene comes to mind, you think about sleep. Yet, according to Watt & Karl (2017), CBD is therapeutic. Can you take CBD to boost sleep? There are insufficient studies to prove that CBD can treat your sleep issues. However, CBD research sees potential in CBD improving sleep-related factors. For instance, Chagas et al. (2014) reported that CBD helps manage REM sleep disorder in people with PTSD, boosting their sleep. Besides, Shannon et al. (2019) noted that CBD reduces pain and anxiety, improving sleep. Still, it is worth noting that more studies are needed to prove the claims. What, though, is sleep hygiene?

What Does Sleep Hygiene Mean?

When you think about hygiene, cleaning your hands, clothes, body, and environment comes to mind. However, sleep hygiene is nothing like this, although it is also about good practices. Sleep hygiene refers to the environmental factors, behaviors, and habits you can fine-tune to make yourself sleep better at night. According to Hirshkowitz et al. (2015), the recommended sleep duration for an adult is 7- 9 hours, and anything less than this makes one less productive and tired throughout the day. Still, tailoring your behaviors, environmental factors, and habits helps you sleep better, which is the idea behind sleep hygiene. Here are a few things you could try to sleep better and for longer.

Obey Your Internal Clock

According to an article in the Sleep Health Foundation, the human body has an internal clock called the circadian rhythm, whose role is to regulate the sleep-wake cycle, among other things. The clock is not rigid; it flexes, and you can train it depending on your sleep and wake cycles. How does sleep hygiene come in? To enjoy good sleep quality, you must train the internal clock to work with your preferences, but do not deprive yourself of sleep. Maintain the same sleep and wake times to train the clock and try as much as possible to keep the time, even during the weekends. Besides, only go to bed when sleepy, and avoid staring in the dark since this distorts the clock. With time, the clock gets accustomed to your sleep schedule, boosting your sleep quality.

Make Your Environment Great for Sleep

Your sleep quality also depends on how habitable the environment is and how conducive it is for sleep. Thus, you must improve your sleep in your environment and make it ideal for sleep. Do you live near a club and find sleeping challenging because of the nice? Consider structuring noise absorbers in your room. You can also deem or switch off the light. Many people like sleeping at 17- 19 degrees Celsius, so you can condition your room to this as part of your sleep hygiene.

Some Phone Manners

All could be well, but you might still not enjoy good sleep quality because of poor phone manners. A little phone etiquette could be all you need to adjust your sleep hygiene and enjoy high-quality better sleep. You can choose to put your phone in 'do not disturb mode’ once in bed to avoid calls, messages, and other notifications that interrupt your sleep. Besides, you must remember that your bed is associated with two things; sleep and intimacy. Thus, however good a movie is, do not extend watching it in bed. You could find it useful to leave the phone in the sitting room if you cannot resist the urge to use it in the bedroom.

Practice Sleep Relaxation Tips

There are many relaxation tips you could try to sleep. Watanabe et al. (2015) reported that aromatherapy helps activate the olfactory and parasympathetic nervous systems, helping boost sleep and memory. An essential oil spray in a diffuser has helped many to sleep better. Yoga, gratitude journaling, and meditation will also help you sleep better.

Avoid Drugs

You must avoid drugs as part of your sleep hygiene. According to the Sleep Health Foundation worksheet on alcohol, smoking, caffeine, and sleep, one must stop smoking 2 hours before sleep to boost sleep quality. People use sleep pills which may be helpful shortly but prove to have more side effects in the long run, including addiction. Thus, you can train your circadian rhythm and enjoy good sleep quality without sleep pills.

Conclusion

Sleep hygiene refers to all the habits, environmental factors, and adjustments you make to enjoy better sleep quality. You can enjoy high-quality sleep even without sleep pills. You must obey the internal clock that regulates sleep, make your environment inviting for sleep, and have realistic phone manners. If you cannot help but use your phone in the bed, you can leave it in the sitting room. Sleep relaxation tips also enhance sleep and are part of sleep hygiene. What if you tried aromatherapy, gratitude journaling, or yoga before bed? They could help you sleep better. The Sleep Health Foundation also warns against taking drugs before bed as part of sleep hygiene. This article also shows that CBD might boost your sleep, but more research is needed to prove it.

References

Chagas, M. H., Eckeli, A. L., Zuardi, A. W., Pena‐Pereira, M. A., Sobreira‐Neto, M. A., Sobreira, E. T., ... & Crippa, J. A. D. S. (2014). Cannabidiol can improve complex sleep‐related behaviours associated with rapid eye movement sleep behaviour disorder in Parkinson's disease patients: a case series. Journal of clinical pharmacy and therapeutics, 39(5), 564-566.

Elms, L., Shannon, S., Hughes, S., & Lewis, N. (2019). Cannabidiol in the Treatment of Post-Traumatic Stress Disorder: A Case Series. Journal of alternative and complementary medicine (New York, N.Y.), 25(4), 392–397.

Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Ware, J. C. (2015). National Sleep Foundation’s updated sleep duration recommendations. Sleep health, 1(4), 233-243.

Mascal, M., Hafezi, N., Wang, D., Hu, Y., Serra, G., Dallas, M. L., & Spencer, J. P. (2019). Synthetic, non-intoxicating 8, 9-dihydrocannabidiol for the mitigation of seizures. Scientific reports, 9(1), 1-6.

Sleep Health Foundation. Internal Clock. https://www.sleephealthfoundation.org.au/body-clock.html

Sleep Health Foundation. Drugs, Alcohol, Caffeine. https://www.sleephealthfoundation.org.au/caffeine-food-alcohol-smoking-and-sleep.html

Watt, G., & Karl, T. (2017). In vivo evidence for therapeutic properties of cannabidiol (CBD) for Alzheimer's disease. Frontiers in pharmacology, 8, 20.