Maintain A Consistent Sleep Schedule

Getting 7-9 hours of sleep a night is optimal. Did you know that if your sleep is off by even one hour it will have an effect on you? Try to go to bed and wake up at the same time everyday to build a solid routine. It may take some time to adjust, but stick with it to form healthy habits over time.

 

Promote Better Sleep:

  • Keep your bedroom cool, around 68 degrees F, to help you sleep better.
  • Make sure your bed is comfy and your bedding is cozy.
  • Keep noise and light to a minimum, use sound machines and blackout curtains if needed.
  • Keep electronic devices, like the TV, out of the bedroom.
  • Use your bedroom for sleeping and spending quality time with your partner.

 

Best Practices

Before Bedtime:

Try to avoid using your phone and watching TV for at least an hour. Turn off any other electronic distractions and lower the lights. This will help your brain understand that it’s time to relax and get ready for sleep.

 

Use this time to: 

  • Take some time to read for 10-20 minutes
  • Write in a journal about your day and things you are thankful for
  • Make sure to spend some quality time with your spouse or partner

 

In the morning:

Make sure to establish a morning routine and get out of bed promptly in the morning!

Keep in mind that morning routines come in many shapes and forms, so pick one that motivates you and give it a shot for 30 days!

 

Some books to consider:

  • The Miracle Morning by Hal Elrod
  • The 5am Club by Robin Sharma

 

During the day:

  • Get outside! Spending time outdoors in the sunlight is good and helps us regulate our circadian rhythm.
  • Being active and exercising can help improve our sleep quality
  • It’s important to be mindful about how much and when we have caffeine, alcohol and excessive sugars because consuming too much or having them too close to bedtime can make it harder to sleep.
  • Eating Whole Foods that are rich in nutrients is better for our bodies than processed foods. It’s best not to have a big meal right before bed and give yourself a few hours between eating and going to sleep.
  • Set yourself up for success - take a few minutes to plan for the next day.

 

Remember, it takes time to develop habits, so it’s important to keep at it!

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