So for anyone who truly knows me is probably laughing when they read this headline! I have a bedtime and it is right at 8pm, if I am ever still on my phone after this time my friends ask what is wrong? Bodies loves routine and my body loves that I head into the bedroom to prepare for sleep at 8pm each night. I know it seems early but my body loves to wake up and be productive in the morning. Catch me at 7am and I am full of gusto and creative thinking—catch me at 5pm and my brain doesn’t want to work. So in order to be on top of my game I know I need to follow my routine: head into bedroom at 8pm, change, lay down next to Boxton (my dog), badger my husband about tv timer, read till my eyes start to glaze over, put on my eye mask and roll on my left side to drift into sleep! If I don’t have this I don’t sleep soundly….
Sleep provides a fresh start. It is like hitting a reset button to increase energy. Sleep allows your body to repair and regenerate. Quality sleep helps daily tasks to be performed better and more efficiently.
Strive to get 7-8 hours of quality sleep on a comfortable pillow and mattress. Don’t think you can catch up tomorrow; a sleep deficit can never be recovered. Research has identified that lack of sleep is linked to obesity. So if you are trying to manage your weight make sure you get adequate, quality sleep.
Improve Your Sleep Quality Strategies
- Skip the caffeinated or sugary beverages and nicotine when afternoon begins. Stick to water or non-caffeinated tea.
- Move work out of the bedroom as it adds more stress. Complete work in a separate room then move into the bedroom to unwind.
- Create long-term relaxing bedtime rituals. Repeat similar actions in the same routine each night to create habits and train yourself to relax for the night.
- Stop eating 3 hours prior to bedtime. You want to be heading to bed when you feel you can almost eat again.
- Prepare and set out as much as you can prior to bed (like attire, breakfast, lunches, gym or school bags) so your mind can relax and instead of making to-do lists while lying in bed
- Consistently go to bed and get up at regular times.
- Skip stimulating activities and direct light just before bed. Turn off the TV, computer or mobile devices at least one hour before bedtime.
- Wash your face with warm water instead of cold.
Start with one easy tweak in your routine, make it successful, then add in another! Like I wrote–make a routine and be consistent. Sleep soundly tonight!
