How I Fixed My Sleep
Before implementing these changes I was waking up in the middle of the night and not able to go back to sleep. It would take me forever to fall asleep and I had such a hard time getting out of bed in the morning 😣
1️⃣ Set a consistent bed and wake time (yes even on weekends!) ⏰
Our body has a natural internal circadian rhythm that helps to regulate our sleep-wake cycles. To maintain that cycle requires consistency on our part :))
My biggest tip to clients is not to change your bedtime or wake time all at once. Move your bed and wake times around by 15 minutes a day. If you typically go to bed around 1am but want to sleep by 11, bedtimes would look like:
Day 1: 12:45
Day 2: 12:30
Day 3: 12:15
Day 4: 12:00
…and so on.
Walking up at the same time and having a good morning routine will help! Which brings me to the next step…
2️⃣ Get natural light in the morning within an hour of waking up 🌞
Or circadian rhythm is actually a little bit longer than 24 hours! Getting sunlight in the morning helps to reset that internal clock so we stay on a good schedule. This is true for natural light in the evening as well. The setting sun (or even dimming lights around the house) in the evening signals to our body to start winding down for the night 😴
3️⃣ Daily activity 🏃
Having a good exercise routine or getting some sort of activity/movement daily will work wonders for your sleep quality. Improving overall sleep can take time, but the benefits we see from exercise are immediate!
Go for a walk on your lunch break, hit up the gym, or do another activity you enjoy. Avoid exercising within 2 hours of going to sleep as exercise up-regulates your sympathetic nervous system, making it harder to relax and wind down.
Let me know if you try any of these or if you want a part two, I have SO MANY sleep tips hehe 🛏️
Sleep is a vital part of our daily routine, significantly impacting our overall health and well-being. A lack of sufficient sleep can lead to various health issues, ranging from stress and anxiety to more serious conditions such as heart disease. Ensuring you get quality sleep is essential for hormonal balance, cognitive function, and emotional regulation. To start, consider creating an optimal sleep environment. This includes investing in a comfortable mattress, reducing noise pollution, and maintaining a cool room temperature conducive for sleep. Moreover, limiting screen time before bed can help in reducing exposure to blue light, which can interfere with melatonin production. In addition to maintaining a regular sleep schedule and getting morning sunlight, implementing relaxation techniques such as deep breathing, meditation, or reading can signal your body to wind down. Incorporating herbal teas or supplements like magnesium can also promote relaxation. Furthermore, maintaining a balanced diet rich in vitamins and minerals can enhance sleep quality; foods rich in tryptophan, like turkey or nuts, can be particularly beneficial. Lastly, consider keeping a sleep journal to track your habits and identify patterns that may influence your sleep, allowing you to make informed adjustments accordingly.
