Healthy Habit Hump Day - You Up?
One of the most important cornerstones of well-being is the healthy habit of good sleep. We are a sleep-deprived nation. Often, when I first start a stress management course and introduce the "body scan", several people will fall asleep. Even if we seem to be getting enough hours of sleep, the quality is often not as good as it could be. There are many possible contributing factors to this state of affairs. Here are some things to consider:
Try to have a consistent bedtime. If you have a hard time getting up in the morning, it's worth it to start going to bed earlier. Do it gradually. For example, if you've been staying up until midnight, begin by going to bed at 11:45. After a couple of days, move it back to 11:30 and so on. Your goal is to get about 7-9 hours of sleep every night.
Shut down your computer and other screens at least an hour or two before bedtime.
Make sure there aren't any lights interfering with your sleep and interrupting your production of melatonin. Even a digital clock's light can be disturbing, so make sure it isn't facing your bed.
If you're sensitive to caffeine, start paying attention to when it's best for you to stop your intake so it doesn't interfere with your sleep.
Start taking note of how cool or how warm you need to be for a comfortable sleep. Most people sleep better in a cooler room.
Check out your bedding -- do your sheets feel comfy? Are your pillows letting your neck and body be in alignment? How old is your mattress? Some people are finding that weighted blankets are comforting.
Generally, we feel better if we eat lightly and at least a few hours before going to bed.
Alcohol can get in the way of a good night's sleep, so that's another thing to take into consideration.
Research has shown that a Magnesium supplement, taken before bed can help with sleep. It helps to calm the nervous system and assists in easing anxiety.
Don't watch the news before going to bed! The 11 o'clock edition of the news is probably the worst thing you can watch before going to sleep. If you're looking for a little mindless television to help you relax, you'll be better off with Seinfeld, Friends, or The Big Bang Theory. Even better, find a YouTube selection of healing music with a 528 Hz Solfeggio frequency and listen to that as you fall asleep.
These are just a few suggestions for addressing the Healthy Habit of sleep. If you have any questions, drop me a line, firstname.lastname@example.org.
I'm always up for good conversation!
Happy Healthy Habit Hump Day,