I am sure most of us would agree that we could use more sleep, better sleep. Whether its quality or quantity of sleep, many of us struggle to wake up in the morning feeling truly rested.
Sleep is crucial to our health and wellbeing. In fact, I’d argue that it’s the bedrock, the foundation of living a healthy lifestyle. If you aren’t getting good quality sleep, the likelihood is you won’t have energy to exercise and you won’t have the willpower to make healthy eating choices. Sleep impacts every area of our lives- our stress, our mental and emotional health, our physical health, hormones, eating habits, etc. I think we all know what we are like as women if we don’t get enough sleep…and it’s not pretty. We need proper sleep in order for our bodies to function optimally.
Today I want to share three simple yet effective ways to help you get a better night’s sleep so that you can make wise choices throughout the rest of your day and have energy for all that the day demands.
Step 1: Create a nightly routine. Creating a nightly routine thirty minutes to one hour before lights off helps to signal our bodies and our brains that it’s time to wind down and prepare for sleep. The key to this nightly routine is that you stick to it so your body begins to recognize these cues and truly settle down and prepare for rest. A few ideas to consider include limiting screen time before bed, using blue light blocking classes to limit blue light exposure which can inhibit the release of melatonin, take a warm bath, drink decaf tea, or prepare your bag for the next day.
Step 2: Keep the bedroom for sleeping and intimacy ONLY. Our bedrooms can easily become a catch all place for watching TV, working, reading, talking, and other activities that aren’t related to sleeping and intimacy. Try to keep your bedroom space a place only for sleeping and intimacy so that your brain associates the bedroom and being in bed with sleeping and no other activities.
Step 3: Put your mind to sleep first. One of the biggest inhibitors for a good night’s sleep is stress and anxiety. Our minds seem to race the most during the night. One way to help mitigate those middle of the night alarming wake-ups where your mind is running through all of the worst case scenarios is to do a brain dump before bed or journal before bed. Write down your worries, fears, or things overwhelming you. If your to-do list for the next day is keeping you awake, write down your list of things to do for the next day. Another way to help your mind wind down and prepare for sleep is to do a quick time of meditation or prayer.
I hope these simple yet effective tips help you clock more zz’s, wake up feeling rested, and puts you in the right head space to make healthy choices all day long!