When it comes to our busy lives, sleep often takes the backseat when it comes to being a priority. We toss and turn, are unable to shut our minds off, and are up late wondering what the next day will bring to us.
Waking up the next morning feeling exhausted from the night before, while looking at your busy calendar for the day ahead can be overwhelming in many ways.
Our sleep quality has a direct impact on our physical health, emotional well-being, and overall productivity. Without a good night’s sleep, our physical and emotional well-being tends to see a decrease in nourishment, and our productivity levels become low.
But fear not! Together, we are going to dive into a few simple yet effective strategies you can incorporate into your nighttime routine to enhance your sleep quality, helping you to achieve the rest you deserve.
1. Establish a Sleep Schedule
As parents, we work hard to ensure our little ones have an established sleep schedule. However, the same goes for us! Much like our little ones thrive on an established routine, our bodies thrive when it comes to an established sleep routine.
Even on weekends, try to go to bed and wake up at the same time every day. This constancy aids in the regulation of your internal clock, making it simpler to sleep and wake up feeling refreshed.
2. Create a Soothing Sleep Environment
Your bedroom should be your own personal sleep sanctuary, helping your body and mind to unwind and relax. Whether it is black-out curtains or comfortable pillows, your bedroom should be the most relaxing spot in your home.
Once you have established your ultimate sleep sanctuary, you can then begin to dive into relaxing activities to help you unwind in your space. Whether reading a book or taking a warm bath, stretching or meditation, there is no shortage of relaxing activities that can help you to unwind and prepare for bed.
That’s right, I’m talking about a total unplug. The blue light emitted by our devices can disrupt your sleep, and allows your mind to stay active. If you prefer to read on your phone before bed, consider swapping your device for a physical book or device alternative such as Kindle.
4. Avoid Late Day Napping
While short power naps can be beneficial, napping late in the day or for extended amounts of time should be avoided. Napping too close to the time that you typically go to bed, can result in you being unable to shut off when it is time to go to bed for the night.
If you require a quick power nap throughout the day to help you feel refreshed, consider doing so earlier in the day so that there is no disruption to your established bedtime schedule.
5. Implement a Sleep-Friendly Lifestyle
To improve the quality of your sleep, it goes beyond implementing small changes to your bedtime routine. In essence, it can ultimately consist of being a full lifestyle change that is sleep-friendly.
Certain lifestyle decisions may have a major impact on the quality of your sleep, such as limiting your consumption, particularly in the afternoon and evening. Other lifestyle decisions you can embark on include regular activity throughout the day to give your body the chance to rest and unwind at night.
Implement a Good Sleep into Your Life With The Help of Emily
By incorporating these strategies into your daily routine, a good night’s sleep is just a blink away! As you begin your journey to improving your quality of sleep, remember that consistency and patience are essential.
Give yourself plenty of time to adjust to the changes, and don’t be disheartened by little setbacks. Accept the road toward improved sleep, and may you wake up feeling refreshed and ready to face the day ahead.
If you need an extra hand when it comes to improving the quality of your sleep, let me guide you through the journey. Together, we will foster the strategies and tactics that work best for you, and help you to reach your goal of a rested sleep.
Disclaimer: Emily is a board-certified health coach with knowledge and training in these areas, however, it is important to always consult your doctor to make sure any of these ideas are safe and okay for you.