Sleep hygiene, a practice developed in the late 1970s, aims to help those with mild to moderate insomnia. Improving sleep hygiene involves various measures, including ensuring a dark sleeping environment and drinking chamomile tea before bed. However, there are less obvious factors that may be affecting your ability to sleep. Claire Barnes, Technical Advisor at Bio-Kult, highlights some of these factors.
1. Mattress materials
While a good mattress should be comfortable and supportive, it’s important to consider the materials it’s made of. Mattresses can release volatile organic compounds (VOCs), which are gaseous chemicals. Polyurethane, used in mattresses, as well as flame retardants and plastics, are common sources of VOCs. Studies have shown that some mattresses, particularly those with polyurethane foam pad covered with vinyl, can potentially cause breathing issues. On the other hand, mattresses with organic cotton padding have been found to improve breathing rates. Opening windows and using fans for good ventilation in your home can help protect against VOCs.
2. The microbes in your gut
Emerging evidence suggests that the gut microbiome can influence sleep quality. A diverse gut microbiome has been associated with better sleep efficiency and less sleep disturbances. Taking live bacteria supplements, such as Bio-Kult Migréa, which contains multiple strains of live bacteria, magnesium, and vitamin B6, can improve sleep quality by supporting the body’s production of melatonin, the sleep hormone.
3. Vigorous exercise in the evening
Exercise is known to enhance sleep quality, but moderate physical activity may be more effective than vigorous exercise. Mind-body exercises like yoga and Tai Chi have been found to significantly improve mood, mental health, and sleep compared to aerobic exercise. Those who struggle with insomnia may benefit from exercising in the morning rather than the evening. To optimize sleep quality, it is recommended to include parasympathetic activities, such as yoga, meditation, Tai Chi, or breathing exercises, to reduce stimulation of the sympathetic nervous system before bedtime.
4. Too much time indoors
Modern lifestyles that involve spending most of the day indoors and being exposed to bright blue-light emitting screens in the evening can disrupt the natural sleep-wake cycles. This can lead to daytime sleepiness and reduced melatonin production at night. Spending time outside in daylight, especially in the mornings, and limiting exposure to blue-light emitting screens a few hours before bed or using night-time mode and blue-light blocking glasses can improve sleep quality.
5. Too little tryptophan in the diet
Tryptophan, an amino acid, is necessary for the production of melatonin. Consuming foods rich in tryptophan, such as poultry, bananas, oats, seeds, and nuts, may improve sleep, particularly for those experiencing sleep disturbances. Avoiding large meals before bedtime and instead consuming a small bowl of porridge with bananas, seeds, and nuts, or a banana and oat smoothie, can increase the availability of tryptophan for melatonin conversion.
6. Lack of routine
Maintaining a regular routine throughout the day can help regulate sleep hormones effectively. Waking up within the same 90-minute window each day and having consistent meal times can stabilize sleep-wake cycles and appetite hormones, promoting overall well-being and better sleep.