You are here for a purpose – to make an impact in some way. In order to do so, you need to be at your best, physically, mentally and emotionally. You may not realize it, but your sleep habits – good or bad – play a huge part in your capacity for such a purpose.
Healthy sleep habits can make a big difference in your quality of life. Getting a good night’s rest is vital to your health. Sleep is just as important as proper nutrition and exercise. Sleep reenergizes our minds and helps to heal our bodies while preventing other major health issues.
It’s important to establish healthy habits throughout the day, and specifically before bedtime. These routines can have a huge impact on your sleep – good or bad.
The food you eat, what you drink, the medicine you take, activities throughout your day and how you spend your evenings – all affect your quality of sleep. Making slight changes one way or the other can be the difference between a full night’s sleep and a restless night.
More importantly, your mindset and outlook have a huge effect on your ability to influence those around you – at work and at home. If you allow yourself to be drained each day without refueling your mind and body, you will struggle to get the job done, let alone, make a difference for someone else.
In order to make a difference in the world, you need to start with yourself. The best version of yourself can achieve anything, but you’re only at your best if you’re truly rested and ready to tackle the day!
So let’s examine this is a little deeper…
What are your current daily routines?
Are they taking a toll on your sleep? Try a sleep diary. It can help you understand your current habits and how they impact your sleep. Track your routine for two weeks. It may surprise you.
Have you heard of “sleep hygiene”?
Sleep hygiene refers to healthy sleep habits that can improve your capacity to fall asleep and stay asleep. These habits are commonly used in cognitive behavioral therapy (CBT), a treatment for those suffering from insomnia. It helps to address the habits that prevent you from sleeping well and aides in relaxation and reducing stress.
If you struggle to fall asleep or simply want to improve your sleep, try these suggestions to establish a healthy bedtime routine:
- Be consistent. Go to bed at the same time. Set your alarm to wake up at the same time every day – even if you’re on vacation or it’s the weekend. Consistent rest will allow you to be consistent in every area of your life. Your attitude. Your appetite. Your ability to respond to others positively. Your overall outlook. Internally, you will feel a difference, so you can focus in turn on making a difference externally.
- Determine a bedtime that will allow you to get at least 7 hours of sleep each night.
- Only go to bed if you’re tired. If you’re lying in bed and you haven’t fallen asleep within 20 minutes, get out of bed.
- Create a relaxing bedtime routine. Bedtime should be relaxing. Create a habit that encourages peace and relaxation. Involve your partner in your routine. What better way to grow stronger together than to be in sync with each other throughout your day?
- Your room environment is key. Your bedroom should be cool – between 60 and 67 degrees. It should also be free from light. Your bedroom should be absent of any noise or distractions that can disrupt your sleep – including snoring from your partner.
- Turn off electronics. You need at least 30 minutes before bedtime free from electronics. This means your TV and your phone.
- Choose a mattress that’s comfortable. It needs to be comfortable while still giving your body the support it needs to rest efficiently. Pillows are important too. They should be comfortable and inviting to sleep on. Supportive pillows will help you wake up refreshed instead of stiff and sore.
- Don’t eat right before bedtime. Give yourself at least a few hours before bedtime without eating. No large meals at night. If you’re hungry – find a healthy snack.
- Reduce what you drink before bedtime. You should refrain from drinking caffeine in the afternoon and especially in the evening. Alcohol consumption should also be avoided before bedtime.
- Exercise regularly and focus on eating a healthy diet. It cannot be stressed enough – a proper diet and exercise routine is so important to your health. How can you shoot for the stars if you are struggling to climb the stairs? You need to be a priority, so you truly make a difference.
- Avoid naps. If you have had trouble sleeping in the past, avoid naps.
Establishing healthy sleep habits should be a priority for all of us. Good sleep will improve our productivity and our ability to focus. We are on this Earth to live a great life – one of purpose.
If we sleep better, we will look better, think better, and feel better.
Ultimately, if we sleep well, we will live well.
Live the life you were made for.
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