This week’s content is provided by Carrie Savaia, Carenet Health Coach. Carrie is a Certified Health Coach through the Institute of Integrative Nutrition and a National Board-Certified Health & Wellness Coach (NB-HWC). This post is the last one in the seven-part series.
As we wrap up this awesome seven-part series, I encourage you all to take a few minutes and review your takeaways and how you’ve implemented some of these practices into your routine. If you haven’t done so already, you can review them HERE. The best way to create new habits is one step at a time. After you take that first step, just keep going.
This week we wrap up the series with one of my favorite things to do: SLEEP! That’s right. I’ll share a collection of practical strategies to make the best out of your nights’ sleep! Regardless of your schedule; night shift, day shift, 12-hour shifts, etc., there is a way to maximize your time to feel rested and to nourish your body. The key is to establish systems that work for you.
Inadequate sleep can lead to hypertension, mood disorders, brain fog and disruption, and can reduce immune function. The CDC recommends adults get 7 to 9 hours of sleep per night, and there are things you can do to encourage your body to drift into sleep for quality rest.
Part 7: Sleep
Improving your sleep quality
● Be consistent. Set a schedule that suits your lifestyle. Your bedtime and your wakeup time should be roughly the same every day—even on weekends and vacations. Make sure it’s early enough to get a minimum of 7 hours sleep. If you know you have to be up at a certain time for work or getting the kids off to school, count backwards to the latest you can go to bed to hit this sleep goal.
● Turn off all electronic devices at least one hour before bed. That’s right! Scrolling social media or watching TV might feel like a release at the end of the day, but that screen is too stimulating. Check out this review from week 4. We discussed limiting media exposure and the impact that has on sleep. Included here is removing bright lights, as well. Consider keeping the lights in your home dim after dinner. Your body will naturally adjust. If you are on night shift, this might include room-darkening curtains and shades to block out harsh lighting, so that you can get restful sleep during the day.
● Establish a bedtime routine. This can be a warm bath, short yoga practice, meditation or other calming activity like reading. Your bathroom routine should be complete, so that once you’re in bed you don’t anticipate having to get back up. Set up a relaxing sanctuary that is peaceful and calm.
● Try journaling for 10 minutes before bed. Finding it hard to stop your brain from thinking of all the things at night? That grocery list, laundry that still needs done, work deadlines? They’ll all still be there. Write it down and let it go until tomorrow. Consider trying out an external resource like a sound machine or the Fitbit Premium Subscription or Calm app for streaming sleep stories, music or nature sounds. Those help the mind focus on something soothing and allow you to let go of the racing thoughts.
While this is a very condensed list of things to try, there are many more ways you can revamp your routine to benefit your quality of sleep. Consider consulting your physician if you are unable to sleep regularly or if you feel your routine for sleep isn’t manageable on your own. It’s ok to ask for help. Your body will thank you for it!
I hope you enjoyed this series and have either learned something new or perhaps you have been reminded of ways to nourish your mind and body. Thank you for reading! Be well.