The healthy lifestyle equation:
Exercise + Nutrition + Sleep + Mental Health = Healthy Living
When we are effective in each of these areas, we optimize our health. Arguably, sleep is the most important piece of this equation.
We spend one-third of our lives sleeping, and for good reason. Optimal sleep allows for all the other areas of our health to fall into place. It allows us to see our goals more clearly, aids in fostering positivity and helps us climb to new heights. It helps us make better nutritional choices, improve our metabolism, become stronger and recover quicker from illnesses. It makes us more effective in our professions and personal relationships. It has also been the most researched health topic worldwide on Google since 2004. The evidence for making sleep a priority is clear, so now is the time to fall into good sleep habits!
Below is a list of healthy sleep habits you can add to your daily routine. The most important piece is creating a routine and following it as often as possible. Life happens, and there are situations we cannot control that impact our sleep. However, if you have a strong sleep routine established, you can have peace of mind knowing you have something to go back to after a period of disruption. Give your best effort to practice this routine as often as possible, but give yourself grace and know you can only control the things you can control.
Healthy Sleep Hygiene Recommendations:
- Stick to a schedule — go to bed and wake up at the same time 7 days a week
- Aim for 7 to 9 hours of sleep every day, and be in bed for 30 to 60 minutes longer than you intend to sleep
- The natural sleep process wakes us up occasionally overnight, so this buffer increases the odds you hit your nightly sleep goal
- Keep in mind the more physically active you are, the more sleep you will need
- Create a sleep sanctuary (comfortable bedding, pillows and mattress; dark, cold room; noise machine; diffuser or humidifier; zero electronics outside of your alarm)
- The ideal sleep temperature is 65 degrees Fahrenheit; this temperature allows the body to enter deeper stages of sleep more soundly
- In the summer months or if you have children, it can be difficult to have your thermostat that low; instead, use a fan pointed directly at you — it can lower the temperature you feel by about 5 degrees!
- Adhere to a consistent pre-bedtime routine
- No electronics 30 minutes before bed
- Hot bath/shower
- Reading
- Gentle stretching
- Breathing
- Meditation
- Journaling
- Keep in mind nutrition considerations:
- Avoid alcohol and food 2 hours before bed
- Avoid caffeine after 2 p.m.
- Eat easily digestible foods at dinner
- Avoid consistent use of sleep supplements, like melatonin or magnesium, as these will interrupt your sleep during the night
- Coffee and tea are amazing, but avoid downing caffeine first thing in the morning; allow your body to naturally wake up
- Naps are fine as long as they don’t affect your sleep; they are especially great if you’ve recently had some poor nights of sleep or you need extra time recovering from a sickness or a heavy workload
- If you occasionally have a poor night’s sleep, don’t beat yourself up; get back to your consistent routine
- Have a bulletproof bedtime mindset — do not fear not being able to sleep!
Do you need more accountability with your sleep routine? Use this sleep calendar to track your sleep and make notes of your progress. This calendar runs September 1-30.
Sleep is one of the best things we can do for our bodies. Reap all of its glory by making it a top priority. Happy sleeping!