Restful Sleep: Healthy Sleep Habits
When you think of sleep, do you cringe? Are you going to bed exhausted, and waking up not feeling any better? Are you becoming more forgetful during the day, yawning, and wishing you could take a nap? If you answered “yes” to any of these questions, it may be time to make some changes in your bedtime routine!
Our brains need at the very MINIMUM 5 solid hours of sleep to “re-set,” keeping in mind this is the BARE minimum, and as busy, professional women we benefit greatly from at least 7-8 hours of sleep per night. Here are a few tips to get you started:
- Aim to exercise at least 4 hours before bedtime to promote optimal sleep.
- Do not go to bed hungry or thirsty, stay hydrated throughout the day and have a small, light snack before bed if you feel you need it.
- Turn off the television: Television sound and light actually stimulates brain activity, aim to turn the television off at least 30 minutes before retiring and engage in a restful activity such as meditation.
- Set a schedule: Getting up and going to bed at the same time every day and night helps to regulate out of whack sleep patterns.
I also recommend a warm, soothing bath or shower followed by a cup of chamomile or valerian root tea. A melatonin supplement might be helpful as well (Please contact me here if you would like more information on Melatonin). Melatonin is a naturally occurring hormone that regulates our sleep and wake cycles, however sometimes stress, poor diet and other factors deplete our Melatonin stores. You can naturally boost your melatonin stores by wearing an eye mask to bed and ensuring the bedroom is dark and cool.
Above all else, be consistent and don’t give up! It takes on average 21 days to form a new habit, be good to you and make sleep one of those!
If you are interested in taking action to move your health to the next level, please apply for a complimentary Health Breakthrough Strategy Session by filling out the contact form here (Please note – it doesn’t matter where you are in the world for you to benefit, as long as you have an internet connection or phone line).