Rituals and Remedies: The Key to Sleep Hygiene and Better Rest

We all know that sleep is essential, yet many of us struggle to get enough of it. Poor sleep can leave us feeling groggy, irritable, and unfocused. But beyond just feeling tired, inadequate sleep can significantly impact brain function, immune health, and overall well-being.

Why Is Sleep So Important?

During the day major energy demands are placed on the body to keep our brain, digestive system, and musculoskeletal system active. The time we spend sleeping is the time our body is able to focus on one primary goal: recovering from the physiological and emotional stress from the day. We are able to better heal, reset, and recover.

One of the major system’s active when we sleep is the glymphatic system: a specialized waste clearance pathway in the brain that is most active during deep sleep. It functions like the body's lymphatic system but is unique to the brain. This system helps remove metabolic waste products, including beta-amyloid and tau proteins, which have been linked to neurodegenerative diseases such as Alzheimer's. When you get high-quality sleep, cerebrospinal fluid flows through the brain more effectively, flushing out these toxins and reducing the risk of cognitive decline.

The Connection Between Sleep Hygiene and Brain Health

Sleep hygiene refers to the habits and behaviors that promote restorative sleep. Poor sleep hygiene often contribute to poor sleep patterns and quality, reducing the body’s ability to focus on nighttime repair and enabling us to be fresh for the next day.

Rituals To Prepare You For Optimal Sleep

1. Maintain a Consistent Sleep Schedule

Going to bed and waking up at the same time every day—even on weekends—helps regulate your circadian rhythm, making it easier to fall and stay asleep.

2. Create an Optimal Sleep Environment

A cool, dark, and quiet room supports better sleep. Consider blackout curtains, white noise machines, or a comfortable mattress and pillows to improve sleep quality.

3. Limit Screen Time Before Bed

Blue light from screens suppresses melatonin production, making it harder to fall asleep. Try to avoid screens at least an hour before bedtime or use blue light blocking glasses to minimize exposure. Orange blue light blocking lenses are important to block of the full spectrum of light at night.

Pro tip: Switch iphone to night mode starting at 6pm - go to settings, display and brightness, scroll down to "night shift" and set the time to 6:00 pm - 7:00 am and move the dial all the way to the end of the "more warm" side

4. keep active electronics away

Keeping your phone near your head, a TV on while you sleep, or a computer plugged in next to you allows for continued emission of electromagnetic frequencies which can impact sleep quality and brain health long term. Turn your phone on airplane mode and turn off wifi and bluetooth if you need to use your phone as an alarm clock.

5. Avoid Stimulants and Heavy Meals Late at Night

Caffeine, nicotine, and heavy meals can interfere with sleep. Finish larger meals 2 hours before bed and opt for a light evening snack if needed and try to limit caffeine intake to no later than 12-1pm.

6. Practice Relaxation Techniques

Engage in calming activities before bed, such as reading, meditation, or deep breathing exercises, to signal to your body that it's time to wind down. Taking a hot shower or epsom salt bath 30-60 minutes prior to bed can be helpful too!

7. Optimize Your Sleep Position

Research suggests that sleeping on your side, particularly the left side, may enhance glymphatic system function by improving cerebrospinal fluid flow and waste clearance.

Remedies To Support Optimal Sleep

For some, stress plays a major part in interrupting thsleep and others are simply looking for ways to get even better sleep. Pairing supportive remedies with sleep hygiene rituals can be a great way to accomplish both.

Here are some of our favorite tools in the form of tas or supplements to help achieve your sleep goals:

1. Chamomile: Contains apigenin, an antioxidant that binds to receptors in the brain to encourage relaxation by binding to benzodiazepine receptors and interacting with GABA receptors in the brain, which promotes relaxation and sleep.

2. Passionflower: Contains flavonoids such as vitexin, which enhance GABAergic activity and promote sedation and sleep.

3. Inositol: Supports serotonin production and balances neurotransmitters, aiding in relaxation and a stable sleep cycle.

4. Magnesium Glycinate: Magnesium acts as a natural N-methyl-D-aspartate (NMDA) receptor antagonist and a gamma-aminobutyric acid (GABA) agonist which can help to calm neural activity and promote sleep. Glycine, the amino acid component of magnesium glycine, acts as an inhibitory neurotransmitter in the central nervous system and can enhance sleep quality by promoting relaxation and reducing core body temperature.

5. L-theanine: An amino acid found in tea leaves that promotes relaxation. It increases alpha brain wave activity and modulates neurotransmitter levels, including GABA, serotonin, and dopamine which is associated with a state of relaxation and reduced anxiety.

6. Valerian root: Contains valerenic acid, which is known to modulate GABA receptors. which supports improved sleep quality. Studies have demonstrated that valerian extract can reduce sleep latency and increase total sleep time .

7. Lemon Balm: Contains several bioactive compounds, including rosmarinic acid, which is believed to modulate the GABAergic system supporting sleep quality.

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