Ready for challenge ten?
Sleep! It is something we do each day and without it we would not survive. However, have you ever really stopped to think about it and what you could be doing to improve it? We innately know how to sleep but a few tweaks to our sleep routine can deliver big health improvements.
The time we go to bed and get up in the morning is dependent on many things such as our job, family, or schedule. Some of us may have no choice but to rise early while others may be able to crawl out of bed whenever they feel like it. No matter what things we have going on each day its critical to get into a regular sleep routine which means going to bed at the same time each night and getting up at the same time each morning. This means weekends too! Setting your sleep schedule is the easy part. Ensuring the hours, you sleep are as high of quality as possible is the hard part.
This week’s challenge is about improving the quality of your sleep by incorporating at least 5 of the below tips to help you get a better night’s sleep. Research is showing increasingly that the quality of sleep is more important than the quantity. The recommendation has always been at least 8 hours but if the quality of your sleep is good then you may be able to get away with less hours. We are all unique and I believe sleep is different for everyone.
10 Tips For Better Quality Sleep
- Meditate, pray, or listen to positive affirmations. Filling your mind with positive things right before bed will ensure a more restful night sleep. So many of us have the habit of looking at our phone or computer right before bed or watching the 10pm news. If we are taking in negative things right before sleep our minds are going to be moving a mile a minute.
- On the topic of phones, pads, and computers. Refrain from using them at least 1 hour before bed and longer if you can help it. If you must be on a devise turn on the night setting to the warmest color it will go. Or, if being on a device later in the evening is unavoidable on a regular basis invest in a pair of blue light blocking glasses to wear at night. The blue light emitted from these devises suppresses melatonin production which is a hormone that helps to regulate our sleep cycle. Melatonin is critical for a peaceful night’s rest.
- Continuing with the topic of cell phones. If it is at all possible do not bring your cell phone in your room at night. Number one, it is easy to be tempted to grab your phone and look at something fast. But many times, we get sucked in and before we know it an hour has passed. Sound familiar? Besides being tempted to use the phone the other thing that can disturb our sleep is the electromagnetic fields that cell phones emit when the wifi is on. There are many studies showing the affect sleeping with a cell phone or near a cell phone can have on our sleep and health. I saw Dr. Mercola speak at the Bulletproof Conference this past October and he believes the greatest threat to human health is the EMF’s emitted by our phones. When you think about it, cell phones are a newer technology and we really do not know the full effect on our health just yet. His recommendation was that if you have to have a cell phone in your bedroom at night then put it in airplane mode which turns the wifi connection off.
- Prepare or clear your mind of whatever you need to before you go to bed. If there is something on your to do list that you are going to think about all night long try to do it before you go to bed or keep a pad of paper on your bedside table so that you can jot down anything that pops into your head. Many times there are things that enter our minds when we are preparing for sleep that we are worried we will forget in the morning. Sometimes my best ideas pop in my head once I get into bed.
- Make your room a sanctuary. Going to bed with a messy room vs. a tidy one can make all the difference. Keep your bedroom neat and clean and have things inside of it that make you feel happy and calm. This one may sound silly but I always sleep better when my room is clean vs. going to bed with a pile of clothes or unfolded laundry on the floor.
- Create a bedtime ritual. It could start with a mug of warm tea or a nighttime beverage and then a bath, reading a book, listening to your favorite podcast or playing with your kids. Whatever it is just work towards starting it at exactly the same time each night and sticking to it each day.
- Exercise every day. We all know exercise is amazing for so many things but I believe exercise helps reduce stress and reduced stress leads to better quality sleep. I defiantly sleep better when I am consistent with my workouts.
- Evaluate your room for temperature, light, and sound. Ensure your room temperature is cool and not too hot. Between 60-67 degrees is what is recommended. If you live in the city or have a lot of street lights either buy light blocking curtains or a sleep mask. I bought a sleep mask recently and it has been life changing. When it comes to sound eliminate any sounds that will keep you awake or will draw your focus. I personally don’t sleep well when it is too quiet so I use a white noise machine.
- Use essential oils in a bath, on your skin or in a diffuser. Some of the best to use for sleep either solo or mixed together are Lavender, Chamomile, Bergamot, Sandalwood, Ylang Ylang and Vetiver.
- Avoid eating and drinking right before bed. Try to finish your last meal or snack at least 3 hours before you got to sleep. Digestion is disruptive to sleep. And, the obvious happens if we drink a huge glass of water right before bed. We need to use the bathroom!
Ready, Set, Go…. Challenge Time
The first step is to set up your free account at Healthstorylines.com if you have not already.
1. Incorporate at least 5 of the tips above this week.
2. In the journal section of the Health Storylines app record what tips you used and the affect it had on your sleep. If possible record right away upon rising. As with other challenges focusing not just on what you are doing but also the way you are feeling helps to keep you motivated to continue with your new healthy habits.
3. If you feel comfortable and want to share, post a screenshot of your journal entry or share one of the above tips with your audience and use the hashtag #wholelovleylifesleep on your Instagram, Instagram Stories or Facebook so we can engage with each other’s posts. And, if you are ok with it (I will get your permission first) I will repost on my Instagram Stories.
Let’s continue to inspire each other!
If you need any help using the Health Story Lines app check out this amazing video!
If you missed my earlier challenges you will find them here!
