This might sound like a trendy Social Media phrase, but sleep hygiene is actually very real and a very important part of how we rest.
Good sleep hygiene leads to a quality night’s sleep, an important part of maintaining your mental and physical health. Conversely, a poor night’s sleep is associated with forgetfulness, and memory problems, and can cause an uptick in accidents.
Studies have also shown that athletes who engage in good sleep hygiene and clock enough hours snoozing, yield better performance in their sport.
Now, dancers and performers often have a difficult time with sleep because of how late we work. But just because your bedtime is later, doesn’t mean you can’t prep yourself for a restful night of shut-eye!
Good sleep hygiene is an important part of stress management and improved recovery. So let’s quit stalling and learn how to optimize our sleep patterns!
Healthy Sleep Hygiene Habits
Forming healthy sleep habits is the best place to start when trying to improve your sleep hygiene. Healthy sleep habits are what make up your bedtime routine. Things like shutting off screens, avoiding afternoon caffeine jolts, and making your bedroom a relaxation haven can all help you improve your sleep quality.
Make Your Bedroom a Haven of Relaxation
Let’s be honest, doing these things can be challenging – especially when you’re just getting home from a long day at the theatre.
Thats why my favorite way of improving my sleep hygiene is making my bedroom a haven of comfort and relaxation.
What does this mean?
First, I make sure that my bedroom is a relaxing place to be. Yes, that means laundry away or in a tidy folded pile. It means decluttering my vanity before I head to work.
Bright artificial light can affect your sleep so, I made sure I had an alternative to harsh overhead lighting by getting a bedside lamp I could use in the evenings.
I also invested in sheets that were cool and soft. (I like bamboo sheets because they are naturally moisture-wicking and temperature-regulating, which promotes deep restful sleep!)
And finally, I invested in pillows that support all of my dancer joint issues.
I even put a lavender linen spray on my bedside table to really up the luxury as I crawl into the covers.
Pay Attention to Your Caffeine Intake
Have you ever laid in bed, exhausted but unable to fall asleep? When was your last cup of coffee, celsius, or caffeinated soda?
I know, I know, this isn’t sexy to talk about. Trust me, an afternoon coffee is one of my *favorite* things.
However, as much as it pains me to admit, my sleep improved by a landslide when I stopped drinking caffeine after 3 pm. Namely, how quickly I was able to fall asleep.
Now, the time you cut off your caffeine intake will vary from person to person based on your bedtime.
According to this study, caffeine intake too close to bedtime decreases sleep by 45 minutes and decreases sleep efficiency by 7%!
Because of this, that same study recommends that you don’t drink caffeine within 8 hours of your intended bedtime. It also recommends that any pre-workout beverages be consumed no less than 13 hours before bedtime.
Anyone part of the pre-show Celsius crowd? That might be why you’re finding it so hard to wind down after a show.
Ditch the Evening Scroll
I know, you’ve been in the theatre all day, and catching up on the daily happenings online feels like the best way to shut your brain off.
However, studies have shown that utilizing screens within 30 minutes of bedtime can make falling asleep more challenging and might even impact how well you stay asleep.
What’s a good swap? Try reading in bed – if you read digitally make sure your device has a bedtime or paper-white mode.
If reading isn’t your thing, try laying in bed with light music on to meditate or listen to a guided meditation to help you slow your mind down.
Create a Sleep Hygiene Routine
Practicing sleep hygiene is a process that isn’t one size fits all. Sure, you might be able to choose any one of these things but the most effective thing to do is start creating a routine.
Our brains like patterns. So no matter what sleep hygiene area you decide to try, try it for a few days. See how your body adapts to this new cue to relax and calm down. If it works for you, amazing, if not, try one of the other options.
For me, I like to wash my face, take my magnesium supplement, turn on my cozy beside lamp, and read in bed.
From the time I start washing my face, my body knows it’s time to start winding down.
For you, it might look like making a cup of de-caff tea, stretching out post-show, and then listening to a podcast while you relax.
These routines are not the same, but they both encourage healthy sleep patterns.
You just have to find the right fit for you!
Want more tips for stress management, a healthy lifestyle, and fitness? Check out these posts: What is a Rest Day? The Key To Unlocking Your Progress, Are Crunches Killing Your Core? The Core Strength Secret, Performance vs Outcome Goals: The Role of Each In Productive Goal Setting