Hello, beautiful soul!
Let’s dive into one of the most essential yet often overlooked aspects of our health: sleep. When I ask if you sleep well, I’m not asking about the duration. I’m asking if you wake up feeling rejuvenated, energized, and ready to tackle the day. Quality sleep is vital for our health and well-being.
You might be sleeping for eight, nine, or even ten hours, but if you’re constantly waking up or have a restless mind, it’s not quality sleep. While we should aim for at least seven hours of sleep each night, the quality of that sleep is crucial.
Think of our body as a machine. Throughout the day, it works hard, and at night, it needs time to recover. During sleep, our brain processes and categorizes everything we’ve learned, and our body recovers energy. This is why sleep is the ultimate self-care.
In today’s hustle culture, there’s a misconception that staying up late and working hard is admirable. But thank goodness, we’re moving past that mentality. Recovery is just as important as the hustle.
I advocate for the four pillars of health: movement, nutrition, hydration, and recovery. If one pillar is weak, the others will crumble. A good night’s sleep sets the foundation for a productive, healthy day. If you don’t sleep well, you’re less likely to exercise, eat well, and stay hydrated, leading to a domino effect of poor health choices.
So, how can you ensure you get quality sleep? Here are some tips:
1. Enjoy Your Sleep Time
Prepare for bed and make it the most pleasant time of your day. Transition from work mode to relaxation mode. Set an intention to sleep and make it non-negotiable.
2. Set a Consistent Sleep Schedule
Go to bed and wake up at the same time every day. This helps regulate your circadian rhythm.
3. Create a Relaxing Pre-Sleep Routine
Start winding down at least an hour before bed. Avoid screens—no Netflix, YouTube, Instagram, or TikTok. These screens emit blue light, which tricks your brain into thinking it’s daytime, making it harder to fall asleep.
4. Dim the Lights
Use yellow lights in the evening to help your brain prepare for sleep. Avoid bright white or blue lights.
5. Keep a Cool, Dark Environment
Ensure your bedroom is cool and dark. Consider blackout curtains or an eye mask to block out light.
6. Avoid Stimulation if You Wake Up
If you wake up in the middle of the night, resist the urge to check your phone. Doing so will activate your brain and make it harder to fall back asleep.
7. Analyze Your Sleep Disruptions
If you wake up frequently, try to identify why. Is it because you need to use the bathroom? Try drinking less water before bed. Are you anxious? Addressing these underlying issues can help improve your sleep.
8. Have a Good Morning Routine
A good night’s sleep starts in the morning. Wake up at the same time each day and get some morning sunlight. Exercise and good nutrition throughout the day also contribute to better sleep.
Remember, a healthy lifestyle is about balance. Eat well, move your body, stay hydrated, and prioritize quality sleep. Everything is interconnected, and improving one area can positively impact the others.
I hope these tips help you get better sleep. If you have any questions, feel free to ask me. Follow me on Instagram for daily wellness tips and subscribe to my YouTube channel where I share my routine and show how simple it can be to live a healthy lifestyle.
Until next time, I wish you all a wonderful day.
