It is amazing how healthy sleep habits will help you avoid health issues. For example, say you are trying to lose weight and you are doing all the right things. Eating healthy, exercising, and keeping your stress down. The only area you aren’t focusing on healthy habits is in your sleep. You tend to stay up late to meal prep for your healthy diet and get up early to exercise the next day. Your weight loss efforts will be sabotaged by not having healthy sleep habits. Those few pounds of weight that you are trying to get rid of just won’t come off. Why? Take a look at your sleep habits. Not so good right? So now that you know where to focus let’s look at what you can do to create a success plan to healthy sleep habits.
As women, we lean more towards taking on more than we can emotionally, physically, and mentally handle to get it all done. How does this affect your healthy sleep habits? It robs time from your sleep. Through creating healthy sleep habits you can gain back your sleep time gradually.
Sleep affects more than just how much energy you will have the next day. Did you know a poor sleep routine can lead to the following:
- Struggle to lose weight
- Type II Diabetes
- Lowered Immunity
- Heart Disease
- Decreased Focus
- A high physical and mental stress response
Before you jump into a new healthy sleep habits routine. It’s good to evaluate your current sleep routine. The reasons for evaluating your sleep are to know what needs to be focused on and what is going well already. What is your current sleep routine?
First, do a sleep routine inventory.
- What time do you start getting ready for bed?
- How much time do you give yourself to get ready for bed?
- What actions do you take before getting into bed? (brush teeth, wash face, stretch)
- What do you do once you are in bed? (read, social media, tv)
- How much sleep do you get every night? (average)
Now that you have your current sleep habits routine written down you can look at where you need to improve. Using the same list you created of your current habits write down your new healthy sleep habits routine. This includes the following:
- Keep a consistent sleep schedule.
- Get at least 7 hours of sleep a night
- Set up a relaxing pre-bedtime routine (at least 1 hour).
- Have your last meal at least 2 hours before bed.
- Turn off electronics at least 30 minutes before bed.
- Get creative.
When you start a new healthy habit it is important to not try to change everything all at once. In order to create lasting habits. Making a small change you repeat daily overtime creates lasting healthy habits.
Habit Coach Tip: Once you have the new routine written out pick ONE of the items on the list that you will commit to doing every night no matter what. Once you start making healthy habits it’s important to have accountability. It will be hard to stick to healthy sleep habits unless you have support.
As a habit coach for women, I recommend using a tool to track your progress. It doesn’t matter what the tool is as long as it works to make you successful. I offer accountability and support through the Wraines Wellness Habits App. The benefit of using this app is that you get my support as your coach for accountability.
For more information about sleep, routines check out my recommended reading list bookshelf https://wraineswellness.com/books/ Sleep Cure Your Insomnia, Improve Your Health & Feel Better Now. by Gillian Duncan