Clean sleeping: how to improve your sleep hygiene

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“Clean sleeping” became a new trending idea in 2017, which simply consists of making sleep your top priority, putting it before diet or exercise. The organisation Goop, specialising in well-being and founded by American actress Gwyneth Paltrow, offers several recommendations regarding this new health fashion. According to Goop, sleep has a direct impact on “appetite and energy levels”. It is a growing trend, at a time when most people are so absorbed by their work that they can forget to get enough sleep. But the  lack of sleep can have real health repercussions. So here are a few recommendations inspired by “clean sleeping”, which guarantee you restful nights! 

1) Go to bed at the same time every night

Above all, it is important to have a good sleep routine. So as not to disrupt your internal clock, it is recommended that you go to bed at the same time every night, and ideally before 10pm. However, specialists advised that everyone needs to find their own routine, rather than strictly insisting on going to bed this early.

2) No caffeine after midday

In order to fall asleep more easily, but also so that your sleep is as restful as possible, it is recommended that you don’t consume caffeine too near to the time you go to bed. Caffeine is a known stimulant, which doesn’t mix well with sleep.

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3) Massage the head and feet before going to sleep

Massage facilitates relaxation, and is ideal for helping fall asleep. By massaging the head and the feet, you will get rid of any muscle contractions built up throughout the day. You can also massage other body parts if you feel the need.

4) Avoid screens in the evenings

Screens are sleep’s worst enemy. In fact, the blue light emitted from them stops the production of melatonin, the sleep hormone. Furthermore, the influx of information that comes from screens does nothing for relaxation – quite the contrary. Clean sleeping advocates cutting them out in the evenings.

5) Don’t snack at night

Overly large or overly fatty meals before going to sleep are not a good idea, as they take a long time to digest, which can impede sleep.

6) Meditate or relax

Meditation and relaxation can help better prepare you for sleep. In fact, they are ways to release any pressure or stress experienced throughout the day. Furthermore, studies have shown that such practices are very good for your health.

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