5 Tips for Optimal Sleep Health and Hygiene from an Integrative and Functional Medicine Doctor

Sleep is so foundational for our overall well-being, influencing everything from our mood and cognitive function to our immune system and physical health. As an integrative and functional medicine doctor, I believe that cultivating good sleep health and hygiene is crucial for achieving optimal wellness. I personally consider our fundamental building blocks to health to be a sort of pyramid, and while I’ve reconfigured my pyramid to have food at the bottom (because the food we eat impacts our sleep health, along with literally every other facet of health), sleep is definitely the next level up, more important than exercise or any other health intervention. When you aren’t sleeping, this can be a really stressful thing to hear, but please don’t despair! There are so many different causes of sleep disturbances, and because of that, there are so many different solutions. There are simple interventions like the ones in this post, and there are more complex workups and interventions that can be done in the office with a trusted integrative and/or functional medicine doctor like myself. In this blog post, I will share five essential tips to help you enhance your sleep quality and enjoy restful nights.

Dr. Karozos’s cat, Ralph, demonstrating poor sleep hygiene next to a computer screen in bed

1. Establish a Consistent Sleep Schedule:

One of the most effective ways to improve your sleep health is by establishing a regular sleep schedule. Our bodies have an internal clock known as the circadian rhythm, which thrives on consistency. Try to set and follow a fixed bedtime and wake-up time, even on weekends. This practice helps regulate your body's natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed. Aim for seven to nine hours of sleep each night to support your body's restorative processes. Recent evidence suggests that women need a little more sleep than men to feel rested and restored, so allow yourself the time that you need whenever possible.

2. Create a Tranquil Sleep Environment:

This tip is one I cannot emphasize enough. Your sleep environment plays a significant role in determining the quality of your sleep. It is critical for both falling asleep and maintaining sleep. Optimize your bedroom for relaxation and tranquility. Keep the room dark by using blackout curtains or an eye mask to minimize external light disturbances. Using an eye mask has transformed my sleep. Avoid overhead lighting when you’re getting ready for bed, and instead use lamps with lower lighting. Maintain a cool temperature, ideally around 65-70°F, as cooler environments promote better sleep. Invest in a comfortable mattress, pillows, and bedding to ensure proper support and comfort. Bedding should be organic and as toxin-free as possible, if that is within your means. Consider using earplugs or a white noise machine if you're sensitive to noise.

3. Practice a Relaxing Bedtime Routine:

Engaging in a consistent bedtime routine helps signal to your body that it's time to wind down and prepare for sleep. Disconnect from electronic devices, such as smartphones and computers, at least one hour before bedtime, as the blue light emitted from these screens can disrupt your sleep patterns. Instead, opt for relaxing activities like reading a book, practicing gentle stretching or yoga, or taking a warm bath. Consider incorporating relaxation techniques like deep breathing exercises or meditation to calm your mind and promote relaxation. Insight timer is a great free app with dozens of guided relaxation options.

4. Mindful Eating and Hydration:

What and when you eat can significantly impact your sleep, which is why food is at the base of my health pyramid. Do you notice a link between what you eat and how you sleep? The more I pay attention, the more I notice that certain foods will cause me to have more restless sleep and certain foods support a really great night of sleep. Avoid consuming heavy meals, caffeine, and alcohol close to bedtime, as they can interfere with your ability to fall asleep and maintain deep sleep throughout the night. I notice that if I have a high glycemic-load meal for dinner (rather than lunch or breakfast) or a chocolate or super sweet dessert, I do not sleep as well. Opt for lighter, nutrient-rich meals and snacks in the evening, and aim to finish eating at least two to three hours before bedtime. Eat your veggies first whenever possible to stabilize your blood sugar. Stay hydrated throughout the day, but try to limit your fluid intake closer to bedtime to minimize disruptive nighttime trips to the bathroom.

5. Manage Stress and Promote Emotional Well-being:

Stress and emotional well-being have a profound effect on sleep quality. When our minds are active, it can prevent us from falling asleep quickly and also wake us up in the night. Implement stress management techniques like regular exercise, which can help reduce stress levels and promote better sleep. Prioritize self-care activities that enhance relaxation, such as journaling, engaging in hobbies you enjoy, or spending quality time with loved ones. If persistent stress or emotional concerns are impacting your sleep, consider seeking support from a qualified healthcare professional who can guide you toward personalized solutions.

In summary:

Prioritizing sleep health and hygiene is essential for achieving overall well-being. By implementing these five tips into your lifestyle, you can establish a solid foundation for restful nights and wake up feeling rejuvenated. If these steps are not working for you, please meet with an integrative or functional medicine doctor to take a closer look at your overall health, do some testing tailored to your symptoms, and help you to supplement and adjust your lifestyle to suit your unique health needs. Remember, sleep is a vital component of your health journey, and investing in it will yield substantial benefits for your physical, mental, and emotional wellness. Sweet dreams await when you prioritize your sleep!

Contact us to schedule a visit with Dr. Karozos today!