What is Clean Sleeping?

We all know it’s important to look after our health.

We know to eat right, exercise regularly, and look after our skin – but how much effort do we put into our sleep?

Clean Sleeping is brought to us by Goop creator Gwyneth Paltrow in her latest book, ‘Clean Beauty’. It focuses on treating sleep with the same care and attention that we do our diet or skin, making it a priority above all else.

Some of Goop’s practises and claims have been known to raise eyebrows in the past. However, the concept of clean sleeping focuses mainly on achieving a good sleep routine, cutting out caffeine and allowing yourself to switch off. With the added health and beauty benefits, what have we got to lose from giving it a go?

You can find out more about Goop on their website here.

Top Tips for Clean Sleep

Get at least eight hours of sleep a night (ideally nine or 10)

The lifestyle I lead is based not just on clean eating, but also on clean sleeping: at least seven or eight hours of good, quality sleep — and ideally even ten,1 Gwyneth Paltrow explained in her article with the Daily Mail. Nine to ten hours of sleep every night is unrealistic for many of us, so aiming towards eight hours of sleep per night would be a good start.

Steer clear of stimulants after 2 p.m.

Reduce your intake of stimulants throughout the day, especially caffeine and refined sugars. It’s tempting to reach for a cup of coffee during your 3 p.m. slump, but don’t use caffeine as a substitute for food.

Keep the same sleep routine

Get your body into a good sleep routine and go to bed at the same time every night. Gwyneth recommends going to sleep at 10 p.m., but this may seem a little early for you. Focus on finding a time that suits you and stick to it2. You’ll be able to fall asleep easier, and your circadian rhythm (your body clock) will also be on the same page. Find out more about the circadian rhythm here.

Say no to your smart phone 90 minutes before you get into bed

Poetically put as an ‘Electrical sundown‘, banning your screens from the bedroom can aid a more restful sleep. Your screens emit a blue light that increases stimulation and delays your circadian rhythm3. Power down at least 90 minutes before bed. Ensure your bedroom is tech-free and create a sanctuary free from emails, social media notifications and the daily stresses of modern life.

Ban snacks at bedtime and keep a 12-hour fasting window in your day

Say goodbye to midnight feasts. Goop Detox expert Dr Alejandro Junger recommends keeping a regular 12 hour fasting window between dinner and breakfast. He states that your body doesn’t slip into detox mode until about eight hours after your last meal, and that it needs about four more hours of undisturbed sleep to detox properly4.

Meditate, meditate, meditate!

In her article, Paltrow recommends ‘Yoga Nidra’ or psychic sleeping. This is a form of meditation that simulates the qualities of sleep while the body is still awake. This meditation focuses on each body part separately, in a circular motion. For example, focusing on your fingers, palm, wrist, forearm, etc., all the way around the head, other arm and legs. It is supposed to put your brain into a state of near-sleep. Once mastered, this can be extremely relaxing, but you will need to practise to feel the full effects.

Relax with a trigger point massage

This is all about relaxing and preparing yourself for sleep, and Paltrow believes trigger point massages are key. Although it may not be attainable to keep this up every night, you can always try it on a weekly basis, or for when you are stressed. Simply give yourself a gentle head massage, targeting the pressure points on the back of your head. These are located approx. five fingers from the back of your ear at the base of your skull. You will feel a deep and a tender point at the right spot5. Massage this area in a circular motion for maximum release. Alternatively, you could give yourself a relaxing foot massage.

Copper

Paltrow recommends investing in a copper pillowcase to combat wrinkles, but there are other less costly alternatives. Silver Ions boast the same benefits, and are also hypoallergenic and eczema friendly. At SlumberSlumber, we have a silver ion-infused memory foam pillow. It is anti-bacterial, offering you a much fresher and healthier night’s sleep. We also have a variety of natural materials that can aid your sleep and take care of your skin. From silk and organic cotton to bamboo, discover more about our materials here.

We at SlumberSlumber welcome anything that helps give you a more restful sleep. Clean sleeping’s strict rules might not be for everyone, but taking away some handy tips can really make a difference. Creating a peaceful sleeping environment, allowing yourself to shut off, and steering clear of caffeine can all help us get as much as we can out of our forty winks.

Epilepsy and Sleep

Epilepsy is a common condition that affects the brain and causes frequent seizures. These seizures are bursts of electrical activity in the brain that can temporarily affect how the brain works. Not only can these seizures interfere with everyday life, but epilepsy...

What Is Sleep Bruxism?

Sleep bruxism is better known as teeth grinding or jaw clenching. It’s a sleep-related movement disorder that’s often linked to stress or anxiety. While people can grind their teeth during the day, sleep bruxism is a bigger health concern. People with sleep bruxism...

What Is Hypersomnia?

We all have those days where we can’t seem to wake ourselves up. However, for some, it’s a serious issue. Hypersomnia is a condition in which you feel excessive daytime sleepiness and struggle to stay awake during the day, even after long stretches of sleep. People...

Five Ways Exercise Helps You Sleep

We all want to be healthy – but sometimes the thought of going for a walk or heading to the gym just makes us want to curl up on the sofa and flick through the TV. It can be hard to motivate ourselves to exercise, especially if we convince ourselves that we’ll just...

Is Sleep Important for Your Health?

We all make sure that we look after ourselves. We eat well and try to fight the temptation to eat sugary or fatty foods – a hard battle to win. We exercise often, whether it’s a vigorous workout at the gym or it’s a walk with your furry friend. We watch what we drink...

Diabetes and Sleep

The quality of our sleep is closely linked to any health conditions we have – if we’re not feeling our best, we’re not sleeping our best. Diabetes is no exception. Sleep can affect your blood sugar levels, and blood glucose control can affect your...

Sleeping with Multiple Sclerosis

Poor sleep is common in people with Multiple Sclerosis (MS), with about 50% of people with MS reported to experience some form of sleep disturbance. However, sleep disorders are still...

Does Sharing A Bed Affect Your Sleep?

An estimated 60% of us share a bed with someone else. It’s completely normal, just a part of everyday life. Yet, it’s possible that sharing a bed can affect your sleep. Obviously, if the person...

Footnotes

  1. http://www.dailymail.co.uk/femail/article-4046444/The-biggest-health-trend-2017-Clean-sleeping-know-clean-eating-GWYNETH-PALTROW-shows-approach-boost-sleep.html
  2. https://www.huffingtonpost.com/entry/goop-clean-sleepin_us_596f9bf7e4b05453c5cd1a91
  3. http://time.com/4757609/how-to-fall-asleep/
  4. http://www.dailymail.co.uk/femail/article-4046444/The-biggest-health-trend-2017-Clean-sleeping-know-clean-eating-GWYNETH-PALTROW-shows-approach-boost-sleep.html
  5. https://www.dreams.co.uk/sleep-matters-club/how-to-sleep-clean-sleep-hygiene/
Share This