Foundations of Restful Sleep
Sleep - a coveted and seemingly unattainable goal for some of us. Sleep is SUCH a vital cornerstone to mood, stress, and physical health management. Without a solid foundation of physiological needs such as sleep, hydration, and nourishment, we set ourselves up for not feeling like the best version of ourselves. When we think holistically, we need to take into account the mind-body connection.
YES, the world is stressful right now. YES, numerous transitions are keeping us on our toes. YES, work and school have expectations that we keep on keepin’ on. These environmental stressors can be super disruptive to the quality and quantity of sleep we get. And in classic fashion, this sleep deficit can often enter into a vicious cycle.
How can we set ourselves up for success when it’s time to wind down and recharge?
#1 Create a regular sleep routine and try to anchor it around about the same wake/sleep pattern every day
#2 Limit caffeine, sugar, nicotine, and alcohol before bed - all of these fairly common splendors can disrupt REM sleep, which is where we get our most restful recharge.
#3 Make your sleeping space welcoming, comforting, and soothing. Do you associate your room with room and discomfort? Maybe a quick rearrange, new pillows/sheets, or light blocking shades could do the trick.
#4 Manage worries, practice techniques to relax your brain and settle in. This one is a bit more in-depth. Many of us tend to do the bulk of our worrying right before bed. Rather than look back or forward with anxiety, try to focus on the now. What do you see, feel, hear, smell, and taste?
#5 Limit naps (sigh) - the only kind of nap that is supportive rather than hindering is the 5-minute power nap. Don’t let yourself slip away into a 2-hour slumber!
#6 Set an accessible goal for moving your body. We’re not even saying “exercise”. Do some stretches when waking up and winding down. Shoulder and neck pain can also diminish your restful sleep.
All of these tidbits were adapted with the guidance of Mayo Clinic. If you continue to have significant challenges with sleep, we can’t stress enough how much that can deter from you feeling your best! Talk more with your care team (doctor, nurse, counselor, or nutritional practitioner) to build upon some of these practices, especially if you continue to feel no improvement!
“Don’t fight with the pillow, but lay down your head, and kick every worriment out of the bed.” — Edmund Vance Cooke