Let’s talk about the why and the how
We know that establishing good sleep habits can go a long way in improving the quantity and quality of sleep we’re getting, as well as improving the other non-sleep-related habits we’re working on. Although there may be several things we can’t control about our sleep (such as being woken by children, hot flashes, insomnia, etc.), there are steps we can take to honor our body's need for rest and recovery.
1. Establish a regular sleep routine. Going to bed and waking up at the same time every day (even on weekends) could be the single most important thing we can do for our sleep habits
2. Ditch screen time at least two hours before bed. The Lighting Research Center showed that two hours of screen time was enough to suppress people’s nighttime melatonin release by 23% (the hormone that makes you sleepy). This will delay sleep in those using screens before bed. If necessary, shoot for progress over perfection here. If two screen-free hours is unrealistic, what about one hour? Thirty minutes?
3. Create an optimal sleep environment. Bedrooms should be cool, quiet, and dark. Blackout curtains or a sleep mask are helpful during lighter times of the year. If possible, reduce the temperature to 60–68° F. Last but not least, a white noise machine or a fan can help to block out noise.
4. Practice a relaxing bedtime ritual. Come down from your day with a warm bath, reading, meditation, listening to a bedtime story or breathing exercises.
5. Avoid late afternoon naps. Taking a short nap is a great strategy for catching up on sleep but avoid naps in the late afternoon or evening as it could have a negative effect on a night-time sleep routine.
6. Move our bodies daily. Exercise has been shown to improve the quality of sleep! And you have a great resource for that!
7. Avoid caffeine by the late afternoon and avoid alcohol and nicotine in the evenings. The way bodies react and process these substances can disrupt sleep patterns.
Which of these sleep habits will be the most challenging for you? Which is the easiest?
Ditching Screen Time a full two hours before sleep time will be challenging for me. But I guess I’ll need to read that book I’ve been wanting to start.