Of course you routinely wake up fully rested and ready to tackle your day, don’t you? I know…me either! Sleep can either make or break our days can’t it? If you close your eyes and think about the last time you truly woke up fully rested without an alarm clock, how did the rest of your day go? I’m sure it was a huge difference from that day last week when you woke up late or in a panic because you forgot to pack lunches the night before or complete that project for work.
Today let’s talk about restful restorative sleep which I believe is the backbone of a healthy lifestyle.
SLEEP: Nature’s NurseTaken from Chapter 17 of Dr. A’s Habits of Health Book by Dr. Wayne Scott Andersen
- What time do you turn off the light to go to bed?_________
- How long does it take you to fall asleep? _________
- How often do you wake up during the night? _________
- How long do you stay awake each time?_________
How many hours are you getting each night? Men should be getting 7-8 hours and women 6-7. How does your sleep stack up?
Steps to Healthy Sleep:
Step 1: Find your Chronotype – are you a lark or an owl? Are you active and alert early in the day or do you prefer to stay up late? If most of your sleep occurs at the wrong time of day it’s harder to get the rest you need.
Step 2: Set a Bedtime – Count back from the time you need to get up in the morning for work or other responsibilities (7 hours for a woman and 8 hours for a man). That’s when you should be asleep. Your actual bedtime – when all lights and other electronic devices are off marks the beginning of the falling-asleep time.
Step 3: Set Your Routine – Set each day so your optimal health pattern is in place as soon as you are out of bed.
During the Day:
- Get out of bed – limit in-bed activities and get moving!
- Limit caffeine – once noon hits, limit or avoid anything caffeinated and make sure absolutely no caffeine within 3 hours of sleep time
- Eat responsibly – avoid eating within 3 hours of sleeping
- Say no to naps – for adults napping is a recipe for sleep disruption especially if it happens for longer than an hour
In the Evening:
- Decrease stimulation – lower ambient light several hours before bed, turn off tv, computer or other devices and any loud music.
- Eliminate cell phone use – use a headset if you have to be on it but turn it off at least 2 hours before bed time
- Minimize liquid intake – to avoid having to make bathroom trips at night, stop drinking liquids two hour before bed time and empty bladder before turning in
- Avoid exercise within two hours of bedtime – it is too stimulation right before sleep and make sure you’re not sacrificing sleep time for exercise by getting up too early
- Take your medications – if pain or allergies keep you up, make sure you take any medications one hour before bedtime so they have time to begin working
To discuss your specific situation, let’s talk further! I offer a complete Sleep System that could help you get your sleeping patterns on track. Use Work WIth Me link or visit www.onelifehealthcoaches.com and complete a consultation request.