Healthy Sleep Habits
Jenny is a Performance Coach with several years of coaching people towards better health and performance. Her journey started with studies in Health and Sports promotion, and over the years, it has taken form through nutrition and holistic health, performance coaching, and positive psychology. Using a holistic and bio-individual approach, she helps clients reach their optimal end goals.
Today Jenny share her best tips on how to incorporate a healthy sleep routine.
You have probably heard it many times and are well aware of the fact that enough sleep and rest are crucial for our well-being. It helps us recover, both physically and mentally. Although we know it, sometimes, life happens, and sleep and rest becomes secondary.
Our sleep is affected not only by the things we do just before bed but also by how our days look. There are things we can reflect on and start to incorporate during the day to set us up for a better night's sleep. As with everything regarding our health and well-being, how much sleep we need is individual and can vary from time to time, depending on our life circumstances. However, the baseline for adults is 7 to 9 hours of sleep. Be mindful of what is right for you right now.
Getting enough sleep helps your immune, autonomic nervous system, and hormones stay in balance. It increases our energy and strength and regulates our metabolism and blood glucose levels. It's also crucial for brain health and boosts cognitive functions like increased focus and creativity. It can also help us manage stress and anxiety better.
Now that we know all the benefits of a good night's sleep, what can we do to set ourselves up for it?
Reduce alcohol, caffeine, and sugar consumption. These are all things that will affect the quality of your sleep. It's also good to keep in mind that caffeine can stay in your system for up to 6-10 hours, so being mindful of when you take your last cup of coffee during the day can make a significant difference.
Take breaks during the day to calm your nervous system. Taking time to wind down before bed is important, but if we go at full speed all day, it might not be as beneficial to do a 30 minute calm down right before bed. Taking small breaks during the day, a moment to breathe, a short walk, or a meditation can help you keep your nervous system > stress response in check, which in turn can help you optimize your sleep.
Limit screen time. Limit screen time two hours before bed to give yourself the time to wind down from the lights and impressions that come through SoMe, news, movies, or whatever it is you choose to watch.
Maintain a consistent sleep schedule. Having a consistent sleep routine and schedule can help your body and mind calm down in the evening. It helps maintain our inner clock and be in alignment with your body's natural rhythm to maximize quality sleep.
Move your body. Movement is medicine, and our bodies are meant to be moved. Sitting at a desk all day and then moving to the couch to "wind down" is not a sustainable way for our bodies or minds. Moving regularly can also help promote good sleep, but optimally, it shouldn't fall right before bedtime due to the fact that it can be harder to slow down and fall asleep if the body is going on overdrive after a workout. Try to get some light movement in the evening, like yoga, stretching, or a walk for some fresh air.
Create a calm sleep environment. Creating a calm sleep environment can impact us more than we might think. Your sleep environment should be free from unnecessary distractions and not too warm and dark. Ideally, it should also be the place where you only sleep - not watch TV or use your laptop to finish your last work tasks.
Chamomile tea and magnesium can be nice add-ons to your evening routine to help the body and mind calm down. They can have a calming effect on the physical body and reduce stress.
The most important thing is to find a sleep routine that works for you. If you are struggling with sleep, start small and try to incorporate one of these things. Getting stressed about the fact that we can't sleep will only make it harder, and I know it is easier said than done, but remember, this is a phase that will pass. Reflect on your current lifestyle and situation and what factors might negatively impact your sleep. From there, take one step at a time to create the optimal sleep routine for you.
