Healthy Sleep Habits for Overall Wellbeing
A good night's sleep is crucial for our physical, mental, and emotional health. Many of us don’t feel rested, leading to fatigue, irritability, and difficulty concentrating. When we don’t get enough high quality sleep, every other aspect of life is impacted.
Below, I’ve listed some of the simplest ways to make sure you are getting a good night’s rest. If your life circumstances make it difficult or impossible to do some of these (i.e. being a parent, work shifts, or having a condition like insomnia), choose to try the tools that are within your control.
1. Stick to a Consistent Sleep Schedule
Creating a regular sleep routine is essential to regulate your body's internal clock. Aim to go to bed and wake up at the same time every day, even on weekends. Many alarm/sleep applications on your phone can help you set a sleep schedule.
2. Create a Relaxing Sleep Environment
Ensure your bedroom is a haven for relaxation by eliminating distractions and creating a peaceful atmosphere. Keep the room dark, quiet, and at a comfortable temperature. Consider investing in a supportive mattress, cozy bedding, and consider using earplugs, eye masks, or white noise machines if needed.
3. Establish a Nightly Routine
Engaging in relaxing activities before bedtime can help signal to your body that it's time to wind down. Try soothing activities like reading a book, taking a warm bath or shower, practicing meditation or deep breathing exercises, stretching, or listening to soothing music.
4. Limit Alcohol and Caffeine Before Bed
Caffeine is a stimulant that can interfere with your ability to fall asleep. Limit your caffeine intake and avoid it altogether in the evening- try to stop consuming caffeine by 3 or 4pm. Alcohol can also disrupt your sleep cycle and lead to poor-quality sleep. Allow a few hours for the alcohol to metabolize before bedtime.
5. Shut off Electronics at Least 1 Hour Before Bed
The blue light emitted by our devices can suppress the production of melatonin and lead to poor quality sleep. Try to shut off your electronics at least 1 hour before bed, and engage in a calming activity instead.
6. Move Your Body During the Day
Engaging in regular physical activity promotes better sleep, as it helps reduce stress, anxiety, and depression, which are common contributors to sleep disturbances. Try to move your body in the morning or afternoon to allow for time to wind down- avoiding vigorous exercise at least 2 hours before bed.
7. Manage Stress and Anxiety with “Worry Time”
If you struggle with falling asleep because your mind is racing or worrying, try a technique like “worry time.” Choose a time in the evening (not directly before bed) to write down everything you are worried about, to plan for the next day/week, or to process events from the day. If persistent stress or anxiety is interfering with your sleep, consider seeking support from a healthcare professional.
Remember, a good night's sleep is not a luxury; it's an investment in your health and happiness!
