Sleep: The Bedrock Fundamental

The healthy lifestyle equation:

Exercise + Nutrition + Sleep + Mental Health = Healthy Living

When we are effective in these areas, we optimize our health. Arguably, sleep is the most important piece of this equation. Each other piece is also extremely important, but we dedicate the most time each day to getting enough sleep.

We spend one-third (at least we should) 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 physical performance heights. It makes us more effective day-to-day in our professions and personal relationships. It has also been the most researched health topic worldwide on Google since 2004. It is a bedrock fundamental.

The scientific benefits of good sleep are endless. Below is a table that quickly summarizes some of these benefits.

Now that you know the benefits, it’s time to take action and establish a healthy sleep schedule. Below is a list of healthy sleep hygiene recommendations. The more recommendations you follow, the better your odds become of having consistently good nights of sleep. For the pre-bedtime routine, not every tip needs to be followed, so find the ones that work, and do them every day before bed. We sleep in our subconscious, which is hard to control, so the goal with the pre-bedtime routine is to hack that part of your body and say it’s time to go to sleep!

Healthy Sleep Hygiene Recommendations:

• Go to bed and wake up at the same time 7 days a week
• Aim for 7-9 hours of sleep every day, and be in bed for 30-60 minutes longer than you intend to sleep
  • The natural sleep process wakes us up occasionally overnight, so this buffer increases the odds that you to hit your nightly sleep goal
  • Keep in mind that 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; zero electronics)
• Adhere to a consistent pre-bedtime routine (no electronics 30 minutes before bed; hot bath; 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, 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 need extra time recovering from sickness or a heavy workload
• If you occasionally have a poor night’s sleep, don’t beat yourself up; stay consistent with your routine
• Have a bulletproof bedtime mindset — do not fear not being able to sleep!

Sleep is one of the best things we can for our bodies. Reap all of its glory by making it a top priority. Happy sleeping!