Week 6 – Capture Your Zzzzzzz’s

Getting a good night’s sleep and waking up feeling rested is the foundation of good health. If you are tired, all other aspects of life are tremendously more challenging. So let’s look at some ways to improve your sleep and get you energized and empowered to feel your best! 

  • Important – Have a consistent sleep and wake schedule your body can count on. This tactic alone can set you up for sleep success.
  • Plan on getting at least 7 hours of sleep at night. Each person’s ideal amount is different, but this is the minimum.
  • Get 30 minutes of daylight exposure each day.
  • 60 minutes before bed, turn off all screens and engage in a relaxing activity such as reading, taking a bath, knitting, coloring, doing a puzzle, journaling, stretching, or listening to an audio book or podcast.
  • Do not drink caffeine in the afternoon.
  • Exercise for 30 minutes each day.
  • Have your last meal at least 2 hours before bedtime.
  • Sleep in a cool, dark room without your pets.
  • No alcohol three hours before bedtime.
  • If your mind is busy with thoughts, write them down or listen to a guided sleep meditation.
  • Try doing a progressive muscle relaxation while in bed. Start with your feet and legs and tense up your muscles, hold it and then let them relax. Now your core, then your arms, then your neck and face. 
  • Try the 4, 7, 8 breathing technique before you fall asleep. Inhale for the count of 4, hold your breath for the count of 7, slowly exhale out of your mouth for the count of 8. Do this a few times and feel deep relaxation.
  • Fall asleep to positive affirmations; “I will have good dreams”, “I will heal in my sleep”, “I will fall asleep easily and wake up feeling rested”, “I feel comfortable and cozy in my bed”.

If you would like to wake up feeling more rested, what strategies do you feel will give you improved sleep?

If you snore, gasp or stop breathing while you sleep, let your doctor know, as these can be conditions that may affect your health.

“Allow sleep to be your most prized possession and you will be rich with health.” – Michelle