For the month for Stress Awareness I wanted to talk about Sleep tips from a health coach.
Our sleep affects every part of our life. Often we underestimate the importance of sleep and how poor sleep, even temporary, increases stress, negatively affects relationships, food choices and use of mood altering substances such as alcohol.
Here I've shared some tips to help your start to improve your sleep if this is a challenge for you right now.
- Establish a Consistent Sleep Schedule: Plan going to bed and waking up at the same time every day, even on weekends. This regularity helps set the body's internal clock and improves the quality of sleep.
- Create a Restful Environment: Your bedroom should be cool, quiet, and dark. Consider using blackout curtains, eye masks, earplugs, or white noise machines to create an environment conducive to sleep.
- Limit Screen Time Before Bed: Try avoiding screens (like phones, tablets, or computers) at least an hour before bedtime. The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep.
- Mindful Relaxation Techniques: Practices like meditation, deep breathing, or gentle yoga before bed can help in calming the mind and preparing the body for sleep. Even sleep hypnosis recordings are useful too.
- Avoid Large Meals and Caffeine Before Bedtime: Eating a large meal or consuming caffeine close to bedtime can disrupt sleep. Instead, a light snack that includes tryptophan (like a small serving of turkey or a banana) can promote sleep.
- Physical Activity: Regular physical activity during the day can help promote better sleep at night. However, avoid vigorous exercises close to bedtime as this will wake you up.
- Limit Naps: If naps are necessary, recommend keeping them short (20-30 minutes) and not too late in the day to avoid interfering with night-time sleep.
- Manage Worries: Maybe try writing down worries or planning for the next day before bedtime to clear the mind. Stress management techniques can also be helpful in dealing with anxieties that might be affecting your sleep.
- Bedtime Routine: Developing a pre-sleep ritual such as reading a book, taking a warm bath, or listening to soothing music can signal to the body that it's time to wind down.
- Consider Bedroom Ergonomics: Investing in a comfortable mattress and pillows can make a significant difference. The sleep environment should support the body comfortably.
- Monitor Room Temperature: Keeping the bedroom at a comfortable, cooler temperature can help facilitate better sleep.
(Consult Healthcare Professionals: If sleep problems persist, it may be useful to consult a healthcare provider to rule out sleep disorders or other health issues that might be affecting sleep.)
Please get in touch if you have any questions about any of our products particularly around sleep.
