How’s your sleep these days? I can probably make a pretty good guess.
Remember that we need to be getting sleep as chronically not sleeping ( getting less than 6 hours consistently a night) can make our health a hot mess.
We will get sick more often
We will be more cranky than usual
Digestion gets wonky
We will have trouble losing weight
Energy levels tank
Our workouts suck & we’re hitting plateaus in the gym
You get the point. Sleep’s super important to living our best lives!
Ideal goal: 7-9 hours of sleep per night with minimal interruptions. Wake up feeling rested without the desire to want to go back to bed.
Habits for better sleep:
Get sunlight. Go for a walk outside for 20 minutes in the A.M. or take lunch outside.
Shut off electronics 30 minutes before bed. Light from these devices keeps your brain stimulated.
Read a book, journal about your day, or even do some light stretching.
Keep your bedroom on point.
Invest in a good, mattress, pillows, and sheets
Keep your room at a cool & comfortable temperature, keep it dark.
Use earplugs, sleep masks, blackout curtains, or fans for white noise
Pets? If they keep you up, make them a bed somewhere else or try to get them to sleep in their crate.
Cut out caffeine at least 8 hours before bedtime and limit to 200-300mg or less a day.
Alcohol can put you out, but it’s not quality sleep. Best to avoid before bed.
Avoid lots of fluids before (1-2 hours) bed & use the bathroom before calling it quits so you’re not waking up in the middle of the night.
If you’re hungry, eat a light meal before bed. Bigger meals can lead to indigestion. Avoid foods you don’t agree with.
With every one of my clients, we create a nighttime routine. Set a bedtime that works with your schedule to hit a target sleep time & work backward from there.
read a book
listen to chill music, or sit outside
stretch, mobility work, or take a bath
get clothes or food prepared for the next day
journal/reflect or talk to your significant other about your day
Do your best to make small changes to start. Pick one thing a week to start working on for your nighttime routine. Even 30 minutes a night adds up!
Just keep working at it!