Tips to Optimize Sleep
As a wellness coach, supporting clients to improve their sleep has shown me the incredible value of adequate rest. I've witnessed the difference it makes to staying on track with food and lifestyle choices and boosting overall well-being –– those 8 hours a night go a long way to help you achieve the life you want.
Getting deep and uninterrupted 7 to 9 hours of sleep every night is key for ideal weight, balanced energy, good mood, and strong immunity. High-quality sleep reduces stress, prevents ailments, increases productivity, and helps to overcome depression. I have to highlight that it also reduces errors, accidents, and injuries. So if you're clumsy like me, this insight will be very relevant to you!
Now that you're aware of some of the many benefits of sleep, here are some tips to help you get optimal rest and recovery every night.
1. Aim for consistency: You've probably heard this before, and that's because it really works! Going to sleep and waking up at the same time regulates your melatonin levels (the hormone needed for good sleep) and trains your body to be prepared for bedtime when you need it to be — instead of waiting hours to fall asleep. Adding an alarm on your phone (to go to sleep 8 hours before you need to wake up) can help you stay regular with your bedtime.
2. Stop liquids and food: I recommend having your last sip and bite 3 hours before sleep. This habit will not only help prevent insomnia and improve the quality of your sleep, but it'll also support optimal digestion. Added bonus, you won't have to wake up over and over to go to the bathroom. Getting those solid, uninterrupted hours will boost your energy, support hormonal balance, and proper recovery.
3. Daily Meditation: Adding meditation to your bedtime routine can make a big difference in your sleep. Don't worry; this isn't going to add another time-consuming chore to your busy day. Even a 5-minute meditation can do the trick. You're better off being able to do it consistently every night for those 5 minutes than struggling to find 30 minutes to fit it into your schedule and not doing it frequently. Meditating will help you shut off the endless chatter in your mind and enable you to push away the thoughts that aren't relevant to sleep time. Allowing your mind to prepare for quiet, rest, and a good night of sleep.
Do you want to improve your sleep? Email Sandrina@MyCareVillage.org to schedule your free health coaching sessions or go to MyCareVillage.org. Sandrina Bencomo, NBC-HWC, National Board Certified Health and Wellness Coach and Co-Founder of My Care Village. Free Virtual Wellness Services at MyCareVillage.org IG: @OrganycLove / @MyCareVillage_org Sandrina provides one-on-one virtual health and wellness coaching. Sessions are tailored to your needs, nutritional preferences, and lifestyle. She'll empower you to succeed with goals related to weight, stress, energy, sleep, digestion, allergies, inflammation, and skin conditions such as acne, eczema, and rosacea. My Care Village is a wellness-focused nonprofit organization. They eliminate the physical and financial barriers to health to support you in feeling your best. MCV knows that their holistic and comprehensive approach is the missing link to a better healthcare system. While the system catches up to subsidizing these essential services, the nonprofit will keep raising funds to continue empowering our nation with healthy citizens.