One of the most important gifts we can grant ourselves is a solid night of sleep. Sleep is closely connected to mental and emotional health and has demonstrated links to depression, anxiety, bipolar disorder, and other stress related issues.The benefits of sleep are unmatched and go hand in hand in living a healthy and stress free lifestyle. From boosting your immune system, improving your memory and preventing weight gain- a good night of sleep checks all the boxes. If you have trouble falling asleep or you’re simply looking for ways to upgrade your sleeping habits, we have you covered!
5 easy steps to take that will have you waking up feeling rested and radiant:
1. Unplug Early
Set and follow a sleep schedule. Allowing your mind enough time to shift gears to sleep mode is crucial for a night of sweet dreams. Not sure how to unwind your mind? It starts by unplugging everything. If you know you need to be in bed by 10 PM then you should start the winding down process of unplugging all electronics 30 to 60 minutes beforehand. Give it a try, we guarantee you will feel a difference.
2. Tea, Please
What you put in your body greatly affects the type of sleep you set yourself up for. Become aware of any late afternoon coffee intake as well as alcohol intake. In regards to coffee, we would suggest switching to caffeine free tea or water after your lunch break. Although alcohol may have you dozing off in the blink of an eye it most likely will also have you wide awake at 3 AM with a pounding headache and dry mouth. If you are looking for a quality night’s sleep, reconsider what liquids you are consuming.
3. Find Your Fix
Whether that be participating in a 5 minute meditation, making a to do list for the next day, reading until your eyes close or turning on a nature sound playlist – find what calming entity works best for you.
4. Set a Sleep Schedule
Even though you’re an adult having a set sleep schedule makes a world of difference. A good routine will have you waking up refreshed and ready to take on the day. While sleep requirements may vary from person to person, the recommended dose is seven to nine hours per night to keep you at your best.
5. Write It Out
Before tuning the lights out give yourself a few minutes to clear your head. Whether that be journaling your thoughts, writing the 3 things you’re thankful for that day or noting your stresses, taking this action will allow your mind to be free of a restless night of sleep. Keeping a journal helps to lower anxiety and stress by releasing your emotions. Having a clear mind before laying your head on the pillow will help you achieve a better night’s sleep. Here is a great article that will help you dive into the beginning stages of journaling.
So, if you’re interested in optimal mental health and well-being, it’s recommended that you make sleep a top priority and incorporate some of the tips above.