According to wellness guru, Gwyneth Paltrow, “clean sleeping” is now a thing. And no, it has nothing to do with the cleanliness of your bedroom.
Instead, the practice focuses on achieving good quality sleep by becoming more aware of how our actions during the day can affect our ability to catch some zzzs at night. With 33–45 per cent of Aussies struggling to get enough shut-eye, maybe it’s time we gave “clean sleeping” a go.
Here’s how…
Be mindful of stimulants.
By now, we’re all aware of how consuming too much caffeine and sugar can leave us feeling wired by bedtime. While you don’t have to ditch coffee altogether, if you find yourself tossing and turning at night, try to avoid caffeine after 2pm and be mindful of when you’re turning to stimulants instead of food. If you’re feeling sluggish at work, rather than reaching for the biscuit tin (or that third cup of coffee), try a high protein snack with satiating healthy fats instead. A handful of nuts, a couple of slices of apple with nut butter or a Bacon and Egg Cupcake will do the trick!
Unplug your tech.
A “clean” sleeping environment doesn’t mean you need to create a catalogue-worthy bedroom with crisp sheets and 14 pillows to snuggle into – but instead, ensuring your snooze zone is tech-free is key. Avoid watching TV in bed, try to resist the call of social media (we know, it’s tough!) and if possible, keep your phones, tablets and laptops away from your head while you sleep and out of arm’s reach.
Create a nighttime ritual.
If you’re someone who lies on the couch watching TV until you fall asleep – before jolting awake and dragging yourself down the hallway to bed – you might benefit from establishing a nighttime ritual. An hour or so before you want to go to bed, take some time for self-care. Whether you have a warm bath with essential oils or head to bed half an hour earlier than usual to catch up on reading, whatever slows your mind and helps your body to relax will subsequently encourage restful sleep.
Pay attention to quality as well as quantity.
Finding that magic number of how many hours of sleep you need to function at your best is an individual battle, but experts agree that for adults, 7–9 hours of deep, restorative sleep is optimal. Sweet dreams…
Are you a “clean sleeper”? Let us know your tips in the comments below.
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