Quality Sleep Is Healing
Many American adults have trouble sleeping. They either don't sleep well or they don't sleep enough. For the unlucky ones, they fall into both categories.
Quality sleep helps our body and our minds to heal. Sleep helps reset our nervous system. Our bodies have the most cell growth during night time, when we are sleeping. People often report an increase in their pain and stress level when they experience poor sleep or not enough sleep.
There are many ways in which we can set the stage to improve sleep quality. Here are some helpful tips to get better sleep.
- Start preparing for bed earlier.
- Avoid stimulating activities a least an hour before your ideal bedtime. (eg paying bills, checking emails, watching TV, surfing the internet)
- Have major discussions with your spouse or children before dinner to allow time to settle.
- Prepare for the next day by writing your todo list, packing your lunch, laying out your clothes before or after dinner.
- Make a mental note of when to stop doing chores. (eg laundry, dishes, organizing, tasking)
- Do some mild physical activity like take a leisure walk or yoga to move your body.
- Disengage use of your phone an hour before your target bedtime. If you forget to send a text or check something, write this on a note and put it next to your phone to do in the morning.
- Keep your phone out of reach from your bed, preferable at a different level than where your head is.
- Eat an egg or a cup of Greek yogurt before bed to maintain blood sugar levels (to prevent waking up in the middle of the night).
- Your bedroom should be used only for sleep.
It's easy to get caught up in all that you need to do at night. Give yourself permission to practice self-care and prioritize sleep. You'll feel better in your mind and body.
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