The quality and quantity of our sleep has a significant impact on our well being. Sleeping is the time when your brain releases chemicals that can help reduce health issues, manage hunger, balance out immune system and preserve memory.
Tips to set of habits that prepare you for sleep!
• Prepare for sleep about an hour before bedtime.
• Set an alarm to shut off social media, email, and other stressors. Amber glasses can also block out blue light on screens.
• Journal or write down stressors.
• Relax by taking a warm shower, meditating, aromatherapy, or other relaxation techniques.
• Keep the same habits on weekends and holidays, and go to bed within 20 minutes of your set bedtime. Maintaining consistency will restore your body’s sleep/wake cycle and keep your hormones balanced
Create a sleep environment that is cool, dark, and quiet3
• Put away cell phones and other electronics.
• Cover LED lights, including cable boxes and fire detectors.
• Turn clocks away from your sleeping position.
• Cover windows with blackout curtains, and use a sleep mask when traveling or if you cannot get your room dark enough. Darkness stimulates your body to release melatonin.
• Use ear plugs or white noise to keep the space quiet.10 Avoid going to bed hungry or full
• Finish eating and drinking four-six hours prior to bed, and stop caffeine after 12 noon to prevent stimulation.
• Avoid alcohol four-six hours prior to bedtime.
• Limit fluids to avoid night trips to the bathroom. Change it up
• If you are unable to fall asleep within 20 minutes or wake up in the middle of the night, get up and move to another room.
• Engage in relaxing activities such as reading or listening to soothing music.
• Wait until you are sleepy to return to bed. Naps and exercise are good… but use with caution
• Napping too late in the day decreases your sleep drive, which prevents you from falling asleep or staying asleep.
• Limit it to 20 minutes and avoid napping fewer than four hours before your bedtime.
• If possible, at least two hours before bedtime or three hours before bedtime if you engage in high-intensity exercise. Exercise increases cortisol, causing difficulty falling asleep.