communitymanager

Planning for a good night’s sleep

Blog Post created by communitymanager Moderator on Nov 12, 2019

A good night’s sleep doesn’t begin when you get in bed. Follow this countdown to bedtime in order to rest your best.

 

Hours before bed:

 

  • Six:        End the caffeine
  • Three:   Wrap up dinner and stop alcohol intake
  • Two:      No more exercise, except for maybe some gentle stretching
  • One:      Stop working and turn off electronics

 

 

Make the hour before bed calming and relaxing by trying one of these. Listen to soothing music. Take a warm bath or shower. Meditate and breathe. Read a book (not an electronic reader). Use soothing essential oils such as lavender.

And a few last tips:

  • Stay on a schedule. Try to go to bed and get up at approximately the same time each day.
  • Stomach grumbling before bed? Try a cup of herbal tea or, if you’re truly hungry, perhaps some turkey roll ups, nut butter on toast, or a slice of cheese.
  • Keep it cool. Ideal bedroom temperatures are between 65 and 72 degrees.
  • Darker rooms will help you sleep better. Try blackout curtains or a sleep mask.

 

When you can’t fall asleep after 30 minutes, perhaps you are not ready for sleep. Switch to another relaxing activity for a while, then try again.

 

Try it out – make over your sleep routine! Feel overwhelmed by all the tips? Talk to your coach about one or two things to change right now and gradually shift your sleep routine.

 

References

https://sleep.org/tag/bedtime-routine/

http://www.webmd.com/pain-management/follow-sleep-routine

Outcomes