Fall Back to Better Sleep and Health
As we “fall back” tonight for Daylight Savings, there’s always a bit of transition time needed to get our sleep/rest rhythm back and to adjust to the darker hours earlier in the evening. This time of year can be a gift for reassessing your sleep habits and re-establishing healthy bedtime routines.
Your Sleep Matters
Did you know that poor quality and quantity of sleep has been linked to negative health outcomes such as diabetes, Alzheimers, anxiety, depression, and a handful of other pro-inflammatory diseases? As you consider your sleep/wake cycles this weekend, what can you adjust to deepen your quality or quantity of sleep?
Here are some key habits that promote better sleep you may want to consider:
Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, gentle stretching, or meditation.
Comfortable Sleep Environment: Make your bedroom conducive to sleep: keep it cool, dark, and quiet. Consider blackout curtains and white noise machines if needed.
Limit Screen Time Before Bed: Reduce exposure to screens (phones, computers, TVs) at least an hour before bedtime, as blue light can interfere with melatonin production. (A good way to transition away from evening screen entertainment is to find an audiobook you enjoy or listen to a sleep story through your favorite app to help the brain wind down.)
Watch What You Eat and Drink: Avoid large meals, caffeine, and alcohol close to bedtime. Opt for light, protein-centered snacks if you’re hungry.
Stay Active During the Day: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Just avoid vigorous exercise that is too close to bedtime.
Manage Stress and Anxiety: Practice relaxation techniques, such as deep breathing, mindfulness, or journaling, to help calm your mind before sleep.
Limit Naps: If you need to nap, keep it short (20-30 minutes) and avoid napping late in the day.
Use Your Bed for Sleep Only: Try to reserve your bed for sleep and intimacy to strengthen the mental association between your bed and sleep.
Get Exposure to Natural Light: Spend time outdoors during the day to help regulate your body’s internal clock.
The proven way to make a lasting change is to pick one area of focus and make small adjustments in that area. Instead of trying to go to bed an hour earlier right from the start, how about 15 minutes earlier this week and then 15 minutes earlier next? Tiny steps can be mighty, so don’t let the smallness of the action dissuade you from their potential impact. #tinyisthenewbig
