5 Ways to Improve Sleep Habits

"A well-spent day brings happy sleep." - Leonardo da Vinci

Introduction:

A night of good quality sleep has to be one of the greatest gifts given to humanity. It is so often overlooked and underappreciated. Getting good rest is one of the most important aspects of having overall wellness. If energy is sublimated to breaking down food or alcohol in our stomachs during the night while we sleep, the restoration and rebuilding of cells will not be able to happen as efficiently, thus aging us faster than necessary.

With that said, here are 5 ways you can start getting better sleep today! 👊

1. Stick to a consistent sleep schedule:

• Go to bed and wake up at the same time each day, even on weekends. This helps regulate your body's natural sleep-wake cycle (circadian rhythm) and makes it easier to fall asleep and wake up feeling refreshed.

• Avoid napping too late in the day or for too long. This can make it harder to fall asleep at night.

• If you can't fall asleep within 20 minutes, get out of bed and do something relaxing until you feel tired. Don't lie awake in bed for hours, as this can make your anxiety worse and make it harder to fall asleep in the future.

2. Create a relaxing bedtime routine:

• Wind down in the hour before bed by doing calming activities. This could include taking a warm bath, reading a book, listening to calming music, or practicing relaxation techniques like meditation or deep breathing.

• Avoid stimulating activities before bed, such as watching TV, working on your computer, or exercising. These activities can make it harder to fall asleep.

• Make sure your bedroom is dark, quiet, and cool. Use blackout curtains, earplugs, and a fan if necessary.

• Get rid of distractions in your bedroom. Remove electronic devices from your bedroom, and avoid working or studying in bed.

3. Manage stress:

• Stress can disrupt your sleep. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.

• Talk to a therapist if you are struggling to manage stress on your own.

4. Be mindful of what you eat and drink:

• Avoid caffeine and alcohol before bed. These substances can interfere with sleep.

• Eat a healthy diet and avoid heavy meals before bedtime.

• Drink plenty of water throughout the day, but avoid drinking too much water before bed.

5. Get regular exercise:

• Regular exercise can help you fall asleep faster and sleep more soundly. However, avoid exercising too close to bedtime as it can be stimulating.

Remember, everyone is different, so what works for one person may not work for another. Experiment with different strategies and find what works best for you. It may take some time to see results, so be patient and consistent with your efforts.

Other resources to help you get better sleep

Start a sleep checklist:

Here is a quick checklist to get you started, use this example to make your own.

• How much physical activity am I getting in the day?

• What time was my last meal of the day?

• How many glasses of water did I drink today?

• What stressors do I have in my life right now?

• Is it dark or bright in my room when I am falling asleep?

If you have questions or what more information you can email us at info@prohealthcalhoun.com or call directly (706) 625-3585.