Tired of Tossing and Turning? Simple Sleep Hygiene Hacks for Arizonans

Kimberly Mahr
Jun 7
3 min read

Let's cut to the chase: you're here because you're tired of being tired. You're an Arizonan, you're tough, but even the best of us can struggle with sleep. The good news is that you don't need a complete life overhaul to improve your sleep. Sometimes, it's the simple hacks that make the biggest difference.

We've all been there: staring at the ceiling at 3 a.m., wondering why our brains are wide awake while the rest of the world sleeps soundly. Tossing, turning, and counting sheep (which, let's be honest, are a bit out of place in the desert landscape). The frustration is real.

According to the American Academy of Sleep Medicine (2018), improving sleep hygiene involves making changes to your daily habits and sleep environment.

Here are some straightforward, actionable hacks tailored for Arizonans looking for some shuteye:

1. The "Power Down Hour" (Your Brain Needs a Sunset, Too):

About an hour before bed, start winding down. Turn off your screens (phones, tablets, laptops). The blue light emitted from these devices can interfere with melatonin production, the hormone that regulates sleep.
Arizona Hack: Instead of scrolling through social media, try reading a physical book, listening to a podcast, or taking a leisurely stroll around your neighborhood as the sun sets (just watch out for those javelinas!).

2. The "Bedroom Oasis" (Your Sanctuary of Sleep):

Create a sleep-conducive environment. This means cool, dark, and quiet.
Arizona Hack: Invest in blackout curtains. Seriously, they're a game-changer in a state where the sun rises early. Use a fan or AC to keep your room at a comfortable temperature (between 60-67°F is ideal). Consider a white noise machine or a fan to block out any disruptive sounds (like howling coyotes or the occasional monsoon rumble).

3. The "Hydration Harmony" (Timing is Everything):

Stay hydrated throughout the day, but taper off your fluid intake in the 1-2 hours before bed. This will help minimize those disruptive nighttime trips to the bathroom.
Arizona Hack: Keep a glass of water on your nightstand in case you wake up thirsty, but avoid chugging a liter of water right before you hit the hay.

4. The "Sun Salutation (or Gentle Stretch) Serenade":

Incorporate some gentle stretching or light yoga into your evening routine. This can help relax your muscles and calm your mind.
Arizona Hack: Try some desert-inspired stretches, like a "Cactus Arm Stretch" (reach your arms overhead and gently sway from side to side) or a "Saguaro Stand" (stand tall and imagine you're a majestic saguaro, rooted to the earth).

5. The "Mindful Minutes" (Your Brain Needs a Break from the Day's Heat):

Practice mindfulness or meditation before bed. This can help quiet your racing thoughts and prepare your mind for sleep.
Arizona Hack: There are many great apps and online resources that offer guided meditations specifically for sleep. Find one you like and make it a part of your nightly routine...but stay away from those with coyote howls.

6. The "Weekend Wind-Down" (Consistency is Key, Even on Saturday):

Resist the urge to drastically change your sleep schedule on weekends. While a little flexibility is okay, try to avoid sleeping in too late, as this can throw off your circadian rhythm.
Arizona Hack: If you do sleep in a bit, try to wake up no more than an hour or two later than your usual weekday wake-up time. And get some sunlight in the morning to help regulate your body clock.

By implementing these simple sleep hygiene hacks, you can start to improve your sleep quality and wake up feeling refreshed and ready to tackle whatever the Arizona day throws your way.

Reference:

American Academy of Sleep Medicine. (2018). Ten commandments of sleep hygiene. https://sleepeducation.org/healthy-sleep/ten-commandments-of-sleep-hygiene/