Sleep Better In 4 Simple Steps
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There is no more powerful way to improve your overall health than ensuring you get quality sleep. Sleep is essential in the building and maintenance of both physical and mental capacity. The recommendation is that all adults get AT LEAST 7 hours of sleep per night, with it closer to 8-9 hours being optimal. Unfortunately, that just isn’t the reality for most of us; the CDC reports that 1 in 3 adults do not get enough sleep per night. For those of us that are trying to improve their health, no matter the specific goal (build muscle, lose weight, or feel better) sleep needs to be at the forefront before all other factors. It impacts everything, including recovery from workouts, willpower, motivation, and proper hormonal function...it all starts and ends with a rested body!
So here are four steps to get those extra ZZZs and improve your health for the long haul.
Most importantly, create a consistent sleep schedule. Consistency is the most powerful tool in sleep improvement. Try to keep your "going to bed" time and your rising time within the same 30-45 minutes every day. So, if you go to bed at 10:00pm during the week, aim to go to bed no later than 10:45pm on the weekend. And keep to the same wake cycle, as well. This is all in the service of establishing a stable circadian rhythm and a steady wake cycle.
Cut the phone 15 minutes prior to bedtime. This is a big one. Our phones contain everything, which is incredibly convenient, but it can be a black hole for emails, social media, calendar management, whatever it is that sucks you in right before bed each night. So instead, pick up a book or comic, write in a journal, and relax the mind. Don't let the stuff that worries you during the day keep you up at night; it can all wait until tomorrow. Find a good stopping place tonight, and you'll thank yourself tomorrow.
Skip the caffeine, tobacco, and alcohol prior to bed. Try to stop any caffeine or tobacco intake by 2pm (or earlier if you're sensitive to it), as these are both focus agents. Alcohol disrupts sleep and is a large contributor to sleep apnea, so perhaps trade in that glass of wine to unwind with a nice cup of tea (magnolia or chamomile are great choices).
The bed is for sleeping. Think about it; environments dictate our habits, and habits are formed by cues. When it comes to sleep, the key to training your mind is that the action of getting into bed prepares your body, whether you're aware of it or not. that it's time to sleep. If you’re not tired, leave the room and focus on number 2 and 3 in preparation for sleep. The body craves consistency and stability, and the more you do it, the easier it becomes.
There you have it; four simple steps to achieve better sleep. The great thing about these four steps is that they allow you to create your own routine; make it work for you. Whatever it is, just keep it simple, repeatable and most of all, consistent. Good night!
