Looking to improve your sleep quality? You’re in the right place! We’ve teamed up with Melissa Lainn, an Integrative Nutrition Health Coach and Certified Meditation Practitioner, to explore the essentials of sleep hygiene, practical tips for better rest, and how quality sleep enhances overall well-being
Never underestimate the role of a good night’s rest in helping you perform at your optimum. Sleep hygiene is one aspect of achieving restorative sleep; but what is it? “Sleep hygiene is your bedtime routine’s bestie. It’s about creating habits that make falling and staying asleep easier, which is essential to a healthy mind, body and spirit,” explains Melissa. She goes on to say that this includes consistent sleep schedules, calming rituals, and limiting stimulants such as caffeine and alcohol. Good sleep hygiene is the cornerstone of quality rest and overall health.
Glamour: How does quality of sleep affect physical and mental health?
Melissa Lainn: Poor sleep affects everything! From mood swings to slower metabolism, slower healing and muscle repair, and more. Poor sleep can lead to increased risk of heart disease, diabetes, and even depression. On the other hand, studies show that quality sleep helps improve focus, strengthens immunity and helps increase emotional resilience. So, don’t skimp on sleep – it’s essential to a happy, healthy you.
Glamour: What are some common sleep disruptors, and how can they be addressed to improve rest?
Melissa: Stress is always a factor; but also sneaky habits like a lot of screen time before bed, late-night snacking, caffeine or alcohol before bed, as well as not winding down your body before going to sleep. You can begin to combat these by practising relaxation techniques or doing breathwork before bed, limiting screen exposure and rathing opting to read a book an hour before bed, enjoying a calming herbal tea like chamomile before bed, and having an evening routine that helps to train your brain and body for sleep.
Glamour: How can creating a bedtime routine help signal to your body that it’s time to wind down and prepare for sleep?
Melissa: People usually only focus on a morning routine, but creating a ‘wind down’ evening routine has so many health benefits. Your body thrives on cues; and having a bedtime routine helps send signals to your brain that it’s time to relax, helping it produce melatonin. Activities like reading, meditating or journaling before bed can calm the mind. Taking a relaxing bath, sipping on warm tea and keeping your room dark and cool remind your body to begin relaxing nd switching into rest and repair mode. Many studies have shown that people with a consistent bedtime routine fall asleep faster and enjoy deeper, more restorative sleep. P.S. Remember if possible to avoid stimulating or stressful activities (reading emails, intense exercise, or dramatic TV shows) just before bed, as they can increase alertness and fill your body with stress hormones.
Glamour: What are some tips for creating a sleep-friendly environment that promotes deep, restful sleep?
Melissa: Think of your bedroom as a sanctuary! Really take the time to remove anything that reminds you of work and the stressors of the day, and place it in another room if possible. I always think of these four things: temperature, light, sound, and scent.
Temperatures should be cool as possible; research shows between 18 and 20 degrees Celsius is the sweet spot. Lights should be dim to completely blacked out, and if you need a nightlight, opt for a red spectrum one that won’t be as disruptive.
Also, switch off any flickering lights from your wifi router (which should preferably not be in the bedroom) or other devices. Sounds affect our sleep so much; so make sure your devices are on silent where possible, invest in a white noise machine, or listen to soothing nature sounds available on many apps and streaming platforms to help your body with the noises outside.
And lastly, scent; it can help to add calming scents to your bedroom, such as lavender and chamomile in a diffuser. And keep your bedding breathable, clean and fresh.
Glamour: How does the use of technology before bed impact sleep quality, and how can it be managed?
Melissa: Unfortunately, as thankful as we are for the technology that makes our lives more convenient, it must be put away before bed. The blue light from screens has been shown to suppress melatonin, the hormone responsible for sleep making it harder to drift off into a deep, restorative sleep. Plus, the content we consume on screens can be stimulating or stressful (I’m looking at you, late-night doomscrolling – I do it too!). To minimise the impact, I recommend setting a ‘digital curfew’ an hour or so before bed. If you can’t avoid screens, at least switch on night mode on devices, or wear blue-light-blocking glasses. This small tweak can make a big difference!
Glamour: What role does diet and caffeine intake play in sleep quality?
Melissa: Your last meal and drink before bed can make or break your sleep. Caffeine, found in coffee, certain teas and a lot of cold drinks, blocks adenosine, the chemical that promotes sleepiness; and caffeine’s effects can linger in your system well into the evening. Late-night eating can also disrupt sleep – especially heavy, spicy or sugary meals that trigger indigestion or energy spikes. For better sleep, try eating as early as possible, giving your body three to four hours to digest the food. Try not to snack before bed; or if you do, opt for snacks rich in sleep-friendly nutrients such as magnesium (almonds or spinach) or tryptophan (bananas or oats). Heavy meals and caffeine – and alcohol, which causes your body to be dehydrated – too close to bedtime are no-nos.
Glamour: What are some natural remedies or techniques that can promote better sleep without medication?
Melissa: Herbal teas are always a winner, like chamomile, valerian root or lemon balm. They are calming, and have been used for centuries. Deep breathing exercises such as the 4-7-8 method are so effective in helping to wind down the body, and