Struggling with falling or staying asleep at night?
If so, you may be inadvertently harming your overall well-being. The consequences of insufficient sleep extend beyond grogginess and fatigue; it can substantially impact your immune system, increase stress levels, and lead to a craving for less nutritious foods.
In fact, lack of sleep might be hindering your progress in various aspects of life.
Have you ever noticed how your food choices take a nosedive or how stress seems to skyrocket when you’ve had a poor night’s sleep? The connection between sleep and our physical and mental state is more significant than we often realize.
Thankfully, there are practical steps you can take to improve your sleep quality and subsequently enhance your overall health and productivity.
Consider these five helpful tips:
- Avoid stimulants before bedtime: Minimize your intake of sugar, caffeine, chocolate, and alcohol in the hours leading up to sleep. These substances can disrupt your body’s ability to relax and fall asleep naturally. Caffeine has a 5-6 hour half life which means that it takes 10-12 hours for the stimulating effects to completely leave your system. That cup of coffee you drank at 2 pm may be the cause of you inability to fall asleep at 10 pm.
- Hydration timing: While staying hydrated is essential, try to limit water intake at least an hour before bed to avoid frequent trips to the bathroom during the night, which can disrupt your sleep.
- Consistent routine: Aim to maintain a consistent sleep schedule seven days a week. Regularity in your sleep-wake cycle can optimize your body’s internal clock and promote more restful nights. If you need to sleep a little longer on the weekend, try to keep your wake up time within 60-90 minutes of your usual wake up time.
- Mindful eating: Refrain from eating within two hours of your bedtime. Digestion can interfere with your body’s ability to wind down and prepare for sleep. If you are hungry before bed, consider a small snack (150-250 calories) with a focus on protein rather than carbohydrates.
- Wind-down routine: Establish a soothing wind-down routine before bedtime. Engage in relaxing activities such as reading, gentle stretching, or practicing mindfulness to help your mind and body unwind.
Here is a relaxing yoga/stretching routine you can easily follow along: Bedtime Yoga If you workout in the evening you may find it harder to unwind and get into a relaxing body state. Gentle stretching may be helpful in this process.
By incorporating these sleep-improvement techniques into your daily life, you’ll be better equipped to reap the benefits of restful slumber.
Remember, quality sleep is not only vital for your physical health but also for enhancing cognitive function, emotional well-being, and overall productivity.
Sleep is one of the six foundational habits we work on in our nutrition and wellness program. If you would like to work on your sleep habits, you can set up an appointment HERE with Coach EJ.
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