Sleep Better, Feel Better!
Hey there! Are you getting enough quality sleep?
Today, we're diving into the world of quality sleep and its impact on our overall well-being. Do we truly understand just how vital it is for our health? Well, this is something I am working on!
Really, quality sleep affects everything from our mood and energy levels to our immune system and cognitive function. Ready to dial in your sleep protocol? Here are 10 tips to get you started:
1. Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. Tough one! But this helps regulate your body's internal clock, supporting a consistent circadian rhythm (more about this later).
2. Create a relaxing bedtime routine: Whether it's reading a book, taking a warm bath, or meditating, having a calming pre-sleep ritual can signal to your body that it's time to wind down.
3. Optimize your sleep environment: Make sure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable bed, pillows and sleep mask. One thing I recently changed was my bedside lightbulb. Red light therapy may improve melatonin, cellular function, and help you fall asleep. An easy change…yes, please!
4. Limit exposure to screens: (This is a hard one, right?!) The blue light emitted by electronic devices can disrupt your circadian rhythm and make it harder to fall asleep. Try to avoid screens for at least an hour before bedtime.
5. Watch your caffeine intake: Be mindful of caffeine, especially late afternoon/evening ~ it can interfere with your ability to fall asleep. I’ve been enjoying a nice cup of Yogi Herbal Tea to help me relax and wind down.
6. Stay active during the day: Engaging in any regular physical activity that you enjoy. Even a 30 minute walk will improve your sleep. Note, save your vigorous exercise for earlier in the day.
7. Mind your meals: Avoid heavy or large meals, spicy foods, and drinks close to bedtime to prevent blood sugar spikes and disrupted sleep. Ideally, it is good to eat meals 3-4 hours before bedtime.
8. Manage stress and anxiety: Practice stress-reducing techniques such as meditation, deep breathing exercises, or journaling to calm your mind before bed. This year, I started using the Balance app to help me fall asleep. I love it!
9. Seek natural light exposure: Exposing yourself to natural light during the day can help regulate your circadian rhythm, making it easier to fall asleep at night. I use a HappyLight, especially in the winter months to lift my spirits.
10. Get natural light first thing in the morning: This is a tip from Andrew Huberman's sleep protocol involves exposing yourself to natural light first thing in the morning to help synchronize your circadian rhythm.
Okay, so more about circadian rhythm… it’s pretty significant! This is our body's internal clock and it regulates the timing of various physiological processes, hormone and body temperature regulation and our sleep-wake cycle. This has been getting a lot of attention lately and for good reason.
Implementing all of these tips, may seem like a lot, but try one new thing at a time, then slowly stack them together to create new Atomic Habits (one of my fave books!). Here’s to a well-rested life and feeling good ~ it is so worth it!
Sleep tight! 🌙 ✨
