Fall is the perfect time to focus on your sleeping habits and make some small but important changes. When it comes to sleep, just one tiny adjustment can drastically improve your mindset and overall “sleep health.” Believe it or not – there is a correlation between how much sleep you get and how many goals you successfully accomplish. Here are seven (7) ways to refocus your sleep health - and in turn give a surprise boost to your motivation and energy.
1. After you get home, change into your PJs or your comfy clothes: The mere act of taking off your “work” clothes and putting on new ones sends a signal to your brain to relax and unwind. Ancient cultures and civilizations have long used robes for their comfort, convenience, and ease of wear. Studies show that it is an ideal way to start your unwinding process before bedtime.
2. Change your sheets at least once a week: If you can’t remember the last time you changed your sheets, you may be among the 40% of people who have the bad habit of changing their sheets monthly. Microbiologist Laura Bowater recommends washing your bed sheets every seven days (or at least every two weeks). Doing so will eliminate your exposure to bacteria, dust mites, and other allergens that can make you sick. This week, remind yourself that fresh linens can actually make you feel more productive, happier, and healthier.
3. Only drink small sips of water if you’re thirsty in the middle of the night: It’s natural for many people to awaken thirsty in the middle of the night, however, it’s not a good habit to drink anything other than water. Avoiding sugar, caffeine, and other stimulants will smooth your transition back to sleep.
4. Wear socks to bed: According to the National Sleep Foundation, warming your feet before you go to bed helps give your brain a clear signal that it’s time to go to sleep. Wearing socks also increases blood flow and helps maintain core body temperature, which helps you sleep more soundly and comfortably.
5. Avoid blue light two hours before bedtime: The light that is emitted from your phone, I-Pad, and laptop can inhibit your body’s natural melatonin production. Stop looking at your devices, especially your phone, an hour or two before bed and let your natural melatonin lull you to sleep.
6. Go to sleep at the same time every night: Doing so not only improves your sleep health but also helps create a positive circadian rhythm. A balanced circadian rhythm can contribute to better eating habits, digestion, and even increase energy levels throughout the day.
7. Explore homeopathic and traditional OTC remedies: If you have problems getting at least seven hours of sleep each night, look into a range of resources such as over the counter and homeopathic remedies, talking to your doctor or seeing a specialist. Doing so might be just the thing to cure your bad sleep habits and chronic sleep problems.
Sleep may be the wonder cure for what ails you – and in turn may be holding you back from starting new projects and accomplishing key goals. This week try one of these sleep health success tips and you may soon experience greater physical, athletic, and cognitive performance.
