Updated: Oct 29, 2021
Join the National Sleep Foundation in celebrating Sleep Awareness Week (March 14–20).
Many of us are experiencing sleep problems these days for several different reasons. While the pandemic is a major reason for sleeping problems, it’s not the only reason.
According to the Center for Disease Control and Prevention, “A third of US adults report that they usually get less than the recommended amount of sleep. Not getting enough sleep is linked with many chronic diseases and conditions—such as type 2 diabetes, heart disease, obesity, and depression”
Good sleep is necessary for optimal health and can affect our hormone levels, mood, and weight.
Here are four wellness tips to help you establish good sleeping habits and improve your overall well being
1. Be Consistent with your Sleeping Pattern:
It's a bit difficult to fall asleep at the same time every day unless you form the habit and stick to it. You can use an alarm as a form of accountability. Give yourself adequate time to wind down which can be anywhere from 30-60 minutes before your established bedtime. Doing things like taking a shower, drinking warm milk or tea decaffeinated of course) can help relax your body and ease the mind.
2. Create the Atmosphere for a Peaceful Sleep:
The first thing to do when you are aiming to achieve a goal is to block out all distractions. The same rule applies when you are trying to fall asleep at the same time every night and waking up at the same time every morning. Avoid bright lights, stimulating sounds and images. Writing down your worries before going to bed can also be good practice to slow the brain down.
3. Stay Away from Electronic Devices:
Electronic devices can be a major distraction when trying to fall asleep. Put down the cellphone, turn off the television and all other electronic devices. When trying to fall asleep you need stillness, that will help you fall asleep faster.
4. Avoid Heavy Meals Prior to Bedtime:
Consuming heavy meals prior to your bedtime will make it even more difficult for you to fall asleep. You want to ensure that your body is not trying to digest heavy food while you are trying to sleep.
Sleep is an essential part of growth and development. Forming these small habits can make a major change in your sleeping pattern and also enable you to fall asleep easier and easier each time.
Be well & stay healthy!