Bedtime Hygiene: Fix your routine and find the source of your sleep struggles

Looking to improve your sleep? Getting enough sleep is essential for maintaining both short-term functioning and long-term health. In fact, long-term low quality sleep can impact everything from everyday functioning to your risk of chronic disease. There are many possible root causes of poor quality sleep; whether it’s poor sleep hygiene practices or an underlying hormonal imbalance, sleep quality can be improved through personalised interventions.

Key takeaways

• Some symptoms of poor sleep are obvious but others may surprise you
• Poor sleep can increase your risk of serious diseases
• There are several possible root causes of sleep problems, ranging from lifestyle-related to physiological
• Practising good bedtime hygiene can improve sleep but consistency is key
• Advanced diagnostics can give you a complete picture of your sleep and overall health
• A personalised intervention plan can not only help you make the most impactful changes to improve your sleep, it can help you prevent disease and optimise every aspect of your health

The symptoms of poor sleep may surprise you

Poor sleep impacts nearly every aspect of your health. Most people associate poor sleep with symptoms like sleepiness, low energy and perhaps mood changes. But it can impact your health and behaviour even further. 

Low libido

Ongoing poor quality sleep can have a significant impact on your libido, otherwise known as your sex drive. This is because sleep deprivation can lead to decreased testosterone levels – and testosterone is a main driver of libido. In addition to this biological factor, a bad night’s sleep can leave you tired and stressed, which can also decrease your libido.

Brain fog

The term “brain fog” actually refers to a reduction in your cognitive function. Poor sleep is a common cause of brain fog and it can have a significant impact on your ability to function day to day. Specifically, poor sleep can lead to lack of focus, short attention span, difficulties with decision-making and even your ability to learn new things or recall memories.

Food cravings

If you find yourself constantly craving high fat or high sugar food, it may be a symptom of poor sleep. This is because sleep deprivation disrupts the hormones that regulate your appetite, including hunger and the feeling of fullness. As a result of the disruption, you’re likely to experience an increased appetite and a specific craving for foods that give you a quick spike of energy.

Jaw soreness

If you’re waking up with jaw tightness or soreness, it may be a sign that you are experiencing sleep apnoea. As discussed above, this is a condition that causes reduced or blocked breathing, resulting in poor sleep quality.

Bad breath

Bad breath (also called “halitosis”) is another sign that you may have sleep apnoea. People with sleep apnoea tend to breathe through their mouth when they sleep. Breathing with your mouth open while you sleep can result in a dry mouth; the environment of reduced saliva can allow bad-breath-causing particles to stay put rather than washing away – resulting in morning breath.

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Poor sleep is dangerous to your long-term health

Everyday functioning is important but the impact of poor sleep on your long-term health is even more alarming. Ongoing sleep deprivation:

Increases your risk of chronic disease

Long-term low quality sleep increases your risk of chronic disease such as heart attack, stroke, type 2 diabetes, Alzheimer’s and more. The link between sleep deprivation and chronic disease is a highly active area of research with research already showing:

• People sleeping less than six hours per night have been shown to have a 20% higher chance of a heart attack
• Short sleep duration has been found to significantly increase risk of type 2 diabetes, even if you have a healthy diet
• Risk of stroke has been found to be four times greater among individuals who slept fewer than six hours a night compared to individuals who reported 7 to 8 hours of sleep a night
• For people over 60 years of age, even just a 1% reduction in deep sleep each year is associated with a 27% increased risk of developing dementia
• In your 50s, getting less than seven hours of sleep each night may make you 30% more likely to be diagnosed with dementia

Makes you 10x more likely to develop depression

Research shows that people with insomnia may be 10x more likely to develop depression than people who get a good night’s sleep. In some cases, depression is the cause of bad sleep but it can also go the other way around.

Insomnia-induced depression may not become apparent immediately; it can leave you vulnerable to depression months or even years down the track. This is because poor sleep can disrupt your ability to regulate emotions, essentially creating new pathways that can lead to depression over time.

Common causes of poor sleep

In many ways, exploring the common causes of poor sleep is a chicken-and-egg situation. This is because high quality sleep is linked to many biomarkers and lifestyle factors. However, there are a set of widely recognised causes of poor sleep to explore:

Bad airways

Bad airways, otherwise known as “obstructive sleep apnoea”, is a common sleep-related breathing disorder. People with this condition experience an over-relaxation of their throat muscles when they sleep, leading to a narrowing of their airways. This causes a reduction or a complete break from breathing, leading to disrupted, low quality sleep.

Stress and anxiety

It’s very common to have trouble falling asleep because you have too much on your mind. You may be overwhelmed by work, worried about something or, sadly, you may find yourself anxious about falling asleep. These bedtime thoughts can quickly become a habit and leave you in a heightened state when you should be winding down.

Diet and substances

The impact of diet on sleep varies due to your unique metabolism, but things like late meals or consuming caffeine or alcohol in the evening typically result in sleep difficulties. Prescribed medication can also impact sleep, though hopefully your doctor made you aware of the link at the time of prescribing.

Schedule or routine changes

Shift workers are especially susceptible to sleep struggles as late-night or early-morning shifts interfere with circadian rhythm. Even relatively small changes in your daily or weekly routine can impact your sleep quality in the short-term; and if the short-term disruption causes you stress, it may create a longer-term cycle of poor quality sleep.

Low activity levels

Your level of physical activity during the day can impact your ability to fall asleep (also called sleep latency) and quality of sleep. Optimal activity levels, as well as the intensity of the activity, varies from person to person. However, the link between daytime activity and sleep has been well-established through clinical research. 

Poor sleep hygiene

Your evening and bedtime habits absolutely contribute to your ability to fall asleep and stay asleep. Bedtime hygiene refers to factors like blue light exposure, relaxation before bed, room temperature, electronic device use and, most importantly, consistency.

Understanding bedtime hygiene

As outlined above, sleep hygiene refers to practices and routines that contribute to better sleep quality. The quality of your sleep is just as important as the number of hours you get. Good sleep hygiene involves habits that help you fall asleep quickly and stay asleep longer, resulting in a more restorative night’s rest. Poor sleep hygiene can negatively impact these practices.

One of the cornerstones of good sleep hygiene is maintaining a consistent sleep schedule. Going to bed and waking up at the same time each day, even on weekends, helps regulate your body’s internal clock. This practice makes it easier to fall asleep and wake up naturally, reducing the likelihood of feeling groggy or disoriented. Inconsistent sleep habits, on the other hand, can lead to trouble sleeping, disrupting your overall sleep quality.

Positive reinforcement is a powerful tool in establishing good sleep habits. When you adhere to a consistent sleep routine, your body starts associating certain activities with sleep, easing the transition into restful sleep. Over time, these healthy sleep habits can significantly improve your sleep quality, helping you wake up feeling more rested and ready to take on the day.

Creating an ideal sleep environment

Your sleep environment plays a crucial role in achieving a good night's sleep. A comfortable mattress, pillows, and blankets are essential for promoting better sleep quality. Creating a sleep-conducive space makes it simpler to fall asleep and remain asleep throughout the night.

Keeping your bedroom dark is another important factor. Darkness helps regulate your body’s internal clock, signaling that it’s time to sleep. Additionally, maintaining a cool room temperature, ideally between 18 to 20 degrees Celsius, can enhance your sleep quality by preventing overheating. If noise is an issue, a white noise machine can help mask disruptive sounds, creating a more peaceful environment for sleep.

Reducing bedroom distractions is also important. Removing electronic devices such as televisions, radios, and handheld gadgets can help reduce interruptions. Covering clocks can prevent the habit of clock-watching, which can increase stress and make it harder to fall asleep. Optimizing your sleep environment sets the stage for a more restful and uninterrupted night’s sleep.

Establishing a relaxing bedtime routine

Winding down before bed prepares your mind and body for sleep. Engaging in calming activities can signal to your body that it’s time to transition from wakefulness to rest. Some effective activities include taking a warm bath, reading quietly, or listening to soft music. These activities help relax your muscles and calm your mind, making it easier to fall asleep.

Establishing a consistent bedtime routine is another key aspect of good sleep hygiene. Getting enough sleep is crucial for maintaining both short-term functioning and long-term health. When you follow the same routine each night, your body starts to recognize these cues as signals that it’s time to sleep. This consistency can facilitate a smoother transition into sleep and improve your overall sleep quality.

Limiting stimulating activities and blue light exposure in the hour before bed is also beneficial. Blue light from electronic devices can interfere with your body’s natural sleep-wake cycle, making it harder to fall asleep. Incorporating these relaxing habits into your nightly routine creates a calming atmosphere that promotes better sleep.

Managing daily habits for better sleep

Daily actions can greatly impact nighttime sleep, and managing these habits is essential to avoid sleep deprivation. This includes being mindful of your meal timings and exercise routines. Eating your evening meal at least two hours before bedtime can help improve your sleep quality by allowing your body to digest food properly before a good night’s sleep.

Regular physical activity is another crucial factor. Engaging in exercise can enhance sleep quality, even if done later in the day. Additionally, using the bedroom strictly for sleep and relaxation, rather than activities like studying or watching TV, can strengthen the mental association between bed and sleep, further promoting better sleep hygiene.

Limiting blue light exposure

Trouble sleeping can be exacerbated by exposure to blue light from electronic devices such as smartphones and computers, which can disrupt your natural sleep cycles and make it harder to fall asleep. Bright light before bedtime can negatively impact your sleep by tricking your brain into thinking it’s still daytime.

Avoiding electronic screens at least one hour before bed can mitigate these effects. Instead, opt for activities that don’t involve screens, such as reading a book or practicing relaxation techniques.

Managing your light exposure creates a more conducive environment for healthy sleep.

Avoiding stimulants before bed

Stimulants like caffeine and nicotine can significantly disrupt your ability to get a good night's sleep. Caffeine should be limited at least three to seven hours before bedtime to avoid sleep disruption. Nicotine can also negatively affect sleep quality and should be avoided close to bedtime.

Alcohol consumption near bedtime can also impact your sleep. While it might make you feel sleepy initially, alcohol can make it harder to stay asleep throughout the night. Monitoring and limiting your caffeine and alcohol intake close to bedtime can significantly improve sleep quality.

Getting the right support for sleep issues

We’ve covered the main risks of poor quality sleep, signs of poor sleep and changes you can implement to improve your sleep on your own. However, there are plenty of options for professional support if you want to investigate your symptoms further and get to the root cause of your sleep issues. 

Advanced diagnostics can measure your sleep biomarkers to give you a clear picture of your health and help you make targeted changes to improve your sleep and overall health. 

At Everlab, we tailor your testing plan to your specific situation. No two people are alike and if you’re going to spend your valuable time getting in-depth testing done, you want to ensure the diagnostics are relevant to you. Your personal diagnostics plan will likely include a complete blood test to measure hundreds of biomarkers (including hormonal biomarkers), a DEXA scan to determine body composition, a guided assessment of overall fitness and in-depth exploration of lifestyle factors.

Treating the root causes of poor sleep

The results of your diagnostics should inform your personalised optimisation and prevention plan. It’s important to base it on your specific test results so that you make the most targeted, impactful changes possible. It’s unlikely that all the possible causes of poor sleep apply to you and your unique situation. If you don’t know your specific root causes, you may try to make too many changes at once and become overwhelmed, which can lead to additional stress.

Treating the consequences of poor sleep

In addition to addressing the root causes of poor sleep, a personalised plan should include protocols to address the flow-on effects of long-term sleep deprivation as well. Improving sleep is crucial but if you want to prevent disease, optimise overall health and improve performance, it’s just one part of a whole-body approach to proactive health.

Summary

In summary, ensuring you get enough sleep is crucial for maintaining both short-term functioning and long-term health. By understanding and implementing practices such as creating an ideal sleep environment, establishing a relaxing bedtime routine, and managing daily habits, you can significantly improve your sleep quality. Additionally, recognising some of the lesser-known symptoms of poor sleep can be an important step toward reducing symptoms, preventing future disease and optimising your health in the long-term.

There are many small tweaks you can make to begin optimising your sleep today. But it’s important to get a complete picture of your health to ensure you are making the most targeted changes and avoiding overwhelm. 

With the right longevity partner, you can take control of your health in a way you never knew was possible.

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