3 Simple Way to Make Sure You Have Better Sleep

Make Sure You Have Better Sleep Ideas

Sleep is an important foundational pillar to good health. Proper sleep helps you maintain energy throughout the day, reduces the likelihood of disease, and even helps you maintain a healthy weight. 

Did you know that “in America, 70% of adults report that they obtain insufficient sleep at least one night a month, and 11% report insufficient sleep every night. And it is estimated that sleep-related problems affect 50 to 70 million Americans of all ages and socioeconomic classes.” (Source: https://www.sleephealth.org/sleep-health/the-state-of-sleephealth-in-america )

If you are struggling to sleep well because of the stress you encounter at your job, or maybe you have family responsibilities that weigh on you, consider that no matter the reason, factors within your control can help set you up for better sleep. 

1. Set a Consistent Wake-Up Time

It is important to pay attention and get in the practice of getting to bed at the same time every night, however, this advice is unhelpful if the time you wake up in the morning varies dramatically. You must commit to waking up at the same time every day because it helps regulate your daily sleep-wake cycle and ensure you get adequate rest (between 7 and 8 hours for most adults). You can’t expect to feel tired enough to go to bed at night in the absence of a daily routine. Even during the weekend, do not to deviate more than one hour from your weeknight routine. 

2. Be Mindful of What You Eat and Drink

Avoid going to bed on a stomach that is overly stuffed or empty. Avoid large meals within a couple of hours of going to bed; otherwise, discomfort might affect your sleep quality.

Everyone knows that alcohol, caffeine, and nicotine have a substantial impact on physical health, but these substances might also be the reason why you’re not sleeping well at night. Caffeine and nicotine both stimulate the central nervous system and help you feel more awake; for this reason, most people know to avoid them when it’s getting close to bedtime (after 6 p.m.). On the other hand, people often turn to alcohol in the evening to help them relax, but as alcohol metabolizes in the bloodstream, it too disrupts sleep. 

3. Allow Time to Unwind

Don’t wait until bedtime to take action on what’s worrying you. Learning to be proactive about managing worry during the day is important to easing nighttime anxiety. This can be as simple as putting some of your concerns into writing using a journal or getting organized and delegating tasks. 

Effective stress management during the day gives you the space you need to unwind and relax at night. Taking a bath or using relaxation techniques may help you settle into bed more easily. Meditation is useful for stress management and relaxation. 

Almost everyone has a sleepless night on occasion, but if they occur with more frequency than you desire, don't hesitate to talk to your healthcare provider. This is especially true if you have tried everything on this list to no avail. A doctor can help you identify and address the underlying causes of your sleeplessness and improve your sleep quality. 

Let us know any ideas, comments or questions below. 

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We believe walking is a wonderful practice for overall good health and wellbeing. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power.

“Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day  )

Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration Here  

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Learn more about Wendy Bottrell here - https://wendybottrell.com

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