Gina Johnson
Clean sleeping is a term popularized by Gwyneth Paltrow in her 2016 book, Goop: Clean Beauty. It refers to the practice of improving one's sleep habits to promote overall health and well-being. The idea is to prioritize sleep and make changes to one's daily routines and environment to enhance the quality and quantity of sleep. This includes having a consistent sleep schedule, limiting naps, creating a relaxing bedtime routine, exercising regularly, maintaining a dark and comfortable bedroom, and being mindful of one's diet and exposure to electronic devices. By sleeping clean, individuals aim to wake up feeling well-rested, energized, and ready to take on the challenges of the day.
| Characteristics | Values |
|---|---|
| Definition | "Sleep clean" is another term for good, natural sleep hygiene. It involves fixing your sleep habits to positively impact your overall health and well-being. |
| Benefits | Lower levels of stress, less irritability, improved memory, stronger immune system, healthier eating habits, improved metabolic function, balanced hormones, better mood, weight loss, improved brain function, and more. |
| Tips | Set a fixed bedtime and wake-up time, limit daytime naps, create a consistent and relaxing bedtime routine, limit exposure to blue light, practice meditation or mindfulness, avoid caffeine after 2 pm, and prioritize sleep. |
| Sleep Duration | Doctors recommend 7-8 hours of sleep per night for adults and 9-10 hours for children and teenagers. |
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What You'll Learn
Clean sleep is about improving your sleep hygiene
Sleep hygiene is a term coined in the 1970s to describe healthy sleep habits. It includes behaviours, environmental factors, and other factors throughout the day that contribute to a good night's sleep. Clean sleeping is intentionally seeking great quality sleep, so you wake up well-rested and relaxed, ready to face the day's challenges in good health.
To improve your sleep hygiene, you should set a fixed bedtime and wake-up time and stick to this schedule even on weekends, vacations, and holidays. Any changes to this routine should be gradual. It is recommended that adults get seven to eight hours of sleep per night, while children and teenagers may need nine or ten hours.
Creating a consistent bedtime routine is also essential. This could include activities such as brushing your teeth, putting on pyjamas, meditating, reading (avoiding electronic reading devices), listening to soothing music, and turning off electronics one to two hours before bedtime.
Additionally, it is important to optimise your sleep environment by limiting light exposure after sunset, using warm-light spectrum lightbulbs, and setting electronic devices to "night mode" to reduce blue light, which can interfere with melatonin production and make it harder to fall asleep. Keeping your bedroom dark, cool, and comfortable can also enhance sleep quality.
Improving your sleep hygiene can have numerous benefits, including lower stress levels, improved mood, enhanced memory, and a stronger immune system. It can also positively impact your dietary choices, making you less likely to reach for sugary foods for energy.
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It involves developing a great sleep routine
Clean sleeping is about intentionally getting a great night's sleep so that you wake up well-rested and relaxed, and ready to face the challenges of the day in good health. It is based on the principle that sleep is fundamental to overall health and well-being.
Developing a great sleep routine is a key part of clean sleeping. This involves creating a consistent bedtime routine and sticking to it. It is recommended that you go to sleep and wake up at the same time each night and allow your body to adjust to that rhythm. This helps to strengthen your brain's association between your bed and sleep, making it easier to fall asleep.
To develop a great sleep routine, it is important to limit light exposure after sunset. This can be done by using warm-light spectrum lightbulbs in the rooms you spend time in before bed and setting your electronic devices to "night mode" to reduce blue light exposure. You should also avoid looking at electronic devices altogether too close to bedtime, as the blue light emitted by these devices can reduce melatonin levels in your body, making it harder to fall asleep.
Another way to develop a great sleep routine is to practice mindfulness or meditation. This can help to calm your mind and allow you to focus on your breathing and relax. You can also try some gentle stretches or yoga to help your muscles relax and release tension.
Finally, it is important to use your bed only for sleeping and sex. This helps to strengthen the association between your bed and sleep. Reading in bed can be disruptive to your sleep if it keeps your brain alert, so it is recommended to spend time reading a book before getting into bed, but not in it.
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Limit daytime naps and stick to a fixed bedtime
Sleep hygiene is a term used to describe healthy sleep habits. It includes behaviours, environmental and other factors that occur throughout the day that can help you have a good night's sleep. Getting enough sleep is key to optimal health and well-being.
Limit daytime naps
Daytime napping reduces your sleep drive, which is your body's need for sleep. Longer naps late in the day can negatively impact your sleep quality and duration. If you nap too late in the afternoon or for too long, you may experience difficulties falling and staying asleep at night. Therefore, most experts recommend avoiding naps after 3 pm to limit disruptions to your sleep schedule.
However, a brief nap can be refreshing and restorative, especially if you are sleep-deprived. For most people, the ideal nap lasts 30 minutes. Studies have shown that the best time to take a nap is in the early afternoon, when most people experience a natural decline in energy and alertness. Napping during this time has been found to boost energy levels, increase alertness, improve mood, enhance memory and cognitive ability, and improve physical ability.
Stick to a fixed bedtime
Sticking to a fixed bedtime and wake-up time is an important part of improving your sleep hygiene. You should go to sleep and wake up at the same time each night, allowing your body to adjust to that rhythm. Any changes to this schedule should be gradual.
In addition to a fixed bedtime, it is important to create a consistent bedtime routine and treat it like a daily ritual. This could include brushing your teeth, putting on pyjamas, having some downtime, turning off electronics, and turning off the lights. Most experts recommend turning off electronics one to two hours before bedtime.
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Avoid blue light exposure from electronic devices before bed
Sleep hygiene is a term used to describe healthy sleep habits, encompassing behaviours, environmental factors, and other factors that can help you get a good night's sleep. Clean sleeping is about intentionally getting great quality sleep, so you wake up well-rested and relaxed.
Blue light exposure from electronic devices before bed can disrupt your sleep. Blue light is emitted from smartphones, computers, tablets, and televisions, and it disrupts our natural sleep cycles. It suppresses melatonin production, which is a hormone that controls your sleep/wake cycle. When your melatonin levels dip, it can be more difficult to fall asleep.
To avoid blue light exposure from electronic devices before bed, you can try the following:
- Turn off electronic devices: The most effective way to reduce blue light exposure is to turn off electronic devices two to three hours before bedtime.
- Use night mode: Many electronic devices have a "night mode" feature that reduces blue light emission.
- Install a blue light filter app: There are several smartphone and computer applications that can help reduce blue light emission.
- Use a different lamp: If you enjoy reading in bed, try using a lamp that emits red or orange light instead of blue light.
- Wear blue-light-blocking glasses: These glasses can reduce the melatonin-suppressing effects of blue light. Amber-tinted glasses are a popular option.
- Set an alarm: Set an alarm to remind yourself to turn off electronic devices a few hours before bedtime.
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Clean sleep helps you wake up well-rested and relaxed
Clean sleeping is about intentionally getting a great quality night's sleep, so you wake up well-rested and relaxed. It's about fixing your sleep habits to positively impact your overall health and well-being.
Clean sleeping is based on the principle that sleep is fundamental to your health. Poor sleep can disrupt metabolic function, throw hormones out of sync, increase irritability, lead to weight gain, impair memory and brain function, and even weaken your immune system.
To achieve clean sleep, you need to develop a consistent sleep routine. This includes setting a fixed bedtime and wake-up time and sticking to it, even on weekends and holidays. Having a pre-sleep ritual can help you wind down and prepare for sleep. This could include activities such as meditation, stretching, yoga, or reading a book. It's important to avoid electronic devices and blue light exposure before bed, as this can interfere with your sleep by reducing melatonin levels and keeping your brain alert.
Your diet and daily habits can also impact your sleep quality. Caffeine, sugar, and irregular eating patterns can disrupt your sleep, so it's important to re-evaluate your diet and make any necessary adjustments. Additionally, identifying stressors and taking action to address them can help you reclaim clean sleep habits and feel more balanced during the day.
By prioritising sleep and making these changes, you can achieve clean sleep and wake up feeling refreshed and energised, ready to take on the challenges of the new day.
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Frequently asked questions
Clean sleep is a term coined by Gwyneth Paltrow in her 2016 book, *Goop: Clean Beauty*. It refers to the practice of improving one's sleep hygiene by adopting healthy sleep habits and making positive changes to one's overall health and well-being.
Sleep is an essential part of your body's regeneration process, helping to repair tissues, rebalance hormones, and restore brain function. Getting adequate, high-quality sleep can lead to various positive health outcomes, including improved memory, lower stress levels, a stronger immune system, and better overall health and well-being.
If you are experiencing sleep issues, such as difficulty falling asleep or staying asleep, or if you frequently feel tired and sleep-deprived, it may be a sign that you need to improve your sleep hygiene and "sleep clean."
Here are some tips to improve your sleep hygiene and "sleep clean":
- Stick to a consistent sleep schedule, even on weekends and holidays.
- Limit daytime naps as they can interfere with your nighttime sleep.
- Establish a relaxing bedtime routine and treat it as a daily ritual.
- Limit exposure to blue light from electronic devices before bed, as it can disrupt your sleep/wake cycle.
- Practice mindfulness or meditation to calm your mind and reduce stress.
- Re-evaluate your diet and avoid caffeine, sugar, and skipping meals, as these can impact your sleep quality.
- Make your bed a device-free zone and avoid working or engaging in stimulating activities in bed.
