5 Tips for Good Sleep
Sleep used to be an overlooked component of a wellness routine. However, with recent research showing the wide-ranging benefits of a good night’s sleep, we are finding out that sleep can be just as important as regular exercise on your Big Dipper, Little Dipper polka dot yoga mat and a healthy diet.
Research has shown that poor sleep can wreak havoc on your immune system, hormones, brain acuity, and stress levels. In contrast, research has shown that good sleep can help you have more energy, sharper focus, and better mood.
If you want to optimize your health, getting a good night’s sleep is one of the most important things you can do.
These 5 healthy lifestyle and simple behavior changes can help you get a good night’s rest.
- Keep a consistent bedtime.
Establishing a consistent bedtime optimizes your body’s circadian rhythms, or biological clock, which help you fall asleep and stay asleep. Even during the weekends, when you might be more tempted to stay up late, fight the urge. When sleep patterns are irregular, this clock becomes disrupted as well.
Figure out what the best bedtime is for you, and then commit to going to sleep at that time every night.
- Make a Plan
Freeing your mind from tomorrow’s agenda and to-do list may cause you to toss and turn and disrupt your sleep quality. Quickly go through your to-do list and agenda for tomorrow and see if there’s anything you can do tonight to make tomorrow morning easier.
Want to exercise in the morning? Lay out your workout gear before heading to bed. Have an important work meeting in the morning? Organize your work station with everything you need so you email/documents/files are easily accessible.
Removing any stressors from your morning routine before you lie down will ensure will help give you a little more peace of mind as you’re dozing off.
- Mindful Movement
Have you been sitting for awhile? Did you just watch TV for a couple hours after eating dinner?
Try a light, gentle stretching routine on your Big Dipper, Little Dipper polka dot yoga mat. This can help your muscles relax and reduce the tension from the day, priming your body for sleep.
Make sure to practice deep breathing techniques to assist your mind and body in relaxing.
- Stop screen time early.
Put your phone away!
Studies have shown that the consumption of unnatural blue light emitting from our devices close to your bedtime can interrupt a healthy sleep cycle.
Try putting away your phone 1-hour before bedtime to allow your body time to decompress, reduce brain activity, and get into deep sleep.
Meditation can be particularly helpful for those that are constantly stressed.
Try to sit still on your Big Dipper, Little Dipper polka dot yoga mat, close your eyes, and practice deep breathing techniques. Giving yourself time to reflect on your day, your relationships, or your job, can help you confront any psychological or physical roadblocks that are preventing your mind from relaxing. Mindfulness and awareness is key to limiting interruptions in your daily routine.
Don’t fret if your mind wanders. Re-focus and remember, practice makes perfect.