And we have to talk about sleep…..
Most sleep surveys completed in the last year in the US show that a third of Americans (or more) sleep poorly and/or don’t get enough sleep at night. There are many reasons for this deficit, but trying to live a mindful, balanced life fundamentally starts with 7-9 hours of restful sleep. Congratulations to those of you who get that amount every night! You are that much closer to your goal of positive living. For those who don’t (myself included), we can do many small things to improve the quality of our sleep, and it starts with the concept of good sleep hygiene.
Sleep Hygiene Plan for Adults
Good sleep hygiene can significantly improve your ability to fall asleep and stay asleep, contributing to overall well-being and mindful living. Here’s a comprehensive sleep hygiene plan for adults who struggle with sleep:
1. Establish a Consistent Sleep Schedule
Set a Regular Bedtime: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock. I try to get into bed at 930 and be asleep by 10 pm at night.
Avoid Naps: If you struggle with nighttime sleep, try to avoid naps during the day. If you must nap, keep it short (20-30 minutes) and not too late in the day.
2. Create a Relaxing Bedtime Routine
Wind Down: Spend the last 30-60 minutes before bed engaging in calming activities. This could include reading a book, listening to soothing music, or practicing relaxation techniques.
Avoid Screens: Turn off electronic devices at least an hour before bed. The blue light emitted by screens can interfere with your body’s production of melatonin, a hormone that regulates sleep.
3. Optimize Your Sleep Environment
Comfortable Bedding: Ensure your mattress and pillows are comfortable and supportive.
Ideal Temperature: Keep your bedroom cool (around 60-67°F or 15-19°C) and well-ventilated.
Darkness and Quiet: Use blackout curtains to block out light and consider earplugs or a white noise machine to mask disruptive sounds.
4. Mindful Evening Practices
Limit Stimulants: Avoid caffeine and nicotine in the late afternoon and evening, as they can interfere with your ability to fall asleep.
Light Dinner: Eat a light dinner at least 2-3 hours before bedtime. Avoid heavy or spicy foods that can cause discomfort and indigestion.
Hydration: Stay hydrated throughout the day, but reduce fluid intake in the evening to minimize nighttime awakenings for bathroom trips.
5. Exercise and Daylight Exposure
Regular Exercise: Engage in regular physical activity, such as walking, jogging, or yoga, but avoid vigorous exercise close to bedtime.
Daylight Exposure: Spend time outside in natural sunlight during the day if possible. This helps regulate your circadian rhythm and improve sleep quality.
6. Stress Management and Relaxation Techniques
Mindfulness and Meditation: Practice mindfulness meditation or deep breathing exercises to reduce stress and calm your mind before bed.
Journaling: Write down any worries or to-do lists before bed to clear your mind and reduce anxiety.
Progressive Muscle Relaxation: Practice progressive muscle relaxation by tensing and then slowly releasing each muscle group in your body, starting from your toes and working your way up.
7. Limit Alcohol and Sedatives
Moderate Alcohol Consumption: While alcohol may initially make you feel sleepy, it can disrupt sleep later in the night. Limit alcohol intake, especially in the evening.
Avoid Sedatives: Avoid relying on sleeping pills or other sedatives without consulting a healthcare professional, as they can interfere with natural sleep patterns.
8. Seek Professional Help if Needed
Consult a Doctor: If you continue to have trouble sleeping despite following good sleep hygiene practices, consult a healthcare professional. Conditions like sleep apnea or insomnia may require specialized treatment.
Sleep Diary: Keep a sleep diary to track your sleep patterns, routines, and any disturbances. This information can be helpful for your doctor to diagnose and treat any underlying sleep issues.
By following this sleep hygiene plan and making mindful adjustments to your daily routine, you can improve your ability to fall asleep, stay asleep, and wake up feeling refreshed and ready to embrace the day. Let us know if you have more sleep hygiene recommendations at info@mindful.style