A comprehensive approach to improve sleep.
Our country is so obsessed with getting a good night’s sleep that sleeping has become elusive for many. In fact, sleep naturally comes up as a topic in my conversations often, and I am surprised when anyone says that they sleep well. It is an excellent thing when I hear someone say that they sleep like a log, and I spend time asking lots of questions to find out exactly what their process is to learn more from these sleep experts.
I have a business with over 100 delivery associates who are out on the road making deliveries for 10 hours a day. It is critical that they come to work rested and ready for the strenuous day’s work. I ask my drivers each day before load-out, “HOW DID YOU SLEEP LAST NIGHT?” I want to find out how rested and ready they are for the day ahead. Sleep deprivation can have major impacts on the community and them, and I’m responsible for making sure that they are safe to drive with alert focus.
In the first three blogs of this series, I shared how I have continued to evolve my healthy lifestyle looking at two components of health including exercise and diet. Sleep is another major aspect of health, and honestly, I’ve had the most difficult time with finding deep, sound and restful sleep. My sleep first became disrupted when I was 19, and my father died unexpectedly. There was quite a bit of trauma around seeing his body after the hospital tried to resuscitate him, and the image plagued me for years each time I tried to close my eyes to sleep. The good news is that I have found better and better sleep as I have moved through this process with affirmations, relaxation techniques and mindfulness.
Sleep is a cornerstone of our well-being. Just like with exercise and diet, I have found that visualizing my ideal sleep environment and routine has been transformative. Setting clear intentions around sleep hygiene and understanding the impact of rest on my overall health and leadership abilities have been key to enhancing my performance. By prioritizing quality sleep, I can show up more focused, energized, and ready to tackle the challenges of high-performance leadership.
In our fast-paced world, sleep often takes a back seat to daily responsibilities and digital distractions. Yet, quality sleep is essential for overall well-being. Good sleep hygiene can help us wind down and ensure a restful night. There are practical reasons behind the struggle to sleep, tips to overcome these hurdles, and some special rituals to enhance sleep experience.
The Struggle to Sleep
Many find it difficult to go to bed even when we know we need sleep. Research shows that this struggle is often due to a phenomenon called “revenge bedtime procrastination.” This is when people delay sleep to gain a sense of control and personal time after a busy day. The allure of late-night scrolling through social media or binge-watching shows can provide instant gratification, making it harder to put our devices down. I can relate. Knowing that this struggle has been researched and validated, allowed me the power to take charge and overcome this very damaging behavior.
Additionally, exposure to blue light from screens suppresses the production of melatonin, the hormone that regulates sleep. This makes it challenging to feel sleepy, even when tired. Stress and anxiety from daily life can also keep minds racing, further hindering the ability to fall asleep.
Tips for Better Sleep Hygiene
1. Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock. I had six sessions with a hypno-therapist with a focus on improving my sleep. With the recorded sessions that she made for me, I have now mastered my sleep routine, and I literally am almost hypnotized into going to bed at 10 and waking right at 6.
2. Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading a book, listening to soothing music, or practicing meditation. This signals the body that it’s time to wind down. I have a song that is like a lullaby for me that I listen to right before I get into bed. I kneel at the side of my bed with my eyes closed listening to this song that calms me while I also focus on taking deep breathes in and out.
3. Limit Screen Time: Reduce exposure to screens at least an hour before bed. Instead, opt for activities that don’t involve electronic devices.
4. Keep Your Bedroom Cool and Dark: A cool, dark environment promotes better sleep. Consider using blackout curtains and setting the thermostat to a comfortable temperature.
5. Avoid Heavy Meals, Caffeine and Sugar: Refrain from consuming large meals, caffeine, sweets and alcohol close to bedtime. These can disrupt the sleep cycle.
Overcoming Late-Night Scrolling
Late-night scrolling is a common hurdle. Here are some strategies to help break the habit:
1. Set a Digital Curfew: Establish a time when all electronic devices are turned off. This can be an hour before bed.
2. Use Night Mode: If you must use the phone, switch to night mode to reduce blue light exposure.
3. Place Your Phone Out of Reach: Keep your phone in another room or away from the bed to resist the temptation of late-night browsing. This tip really works for me, and I think that getting the phone farther from my head and bed has caused much greater relaxation.
Special Rituals for a Restful Night
Incorporating special rituals into the bedtime routine can enhance relaxation and promote better sleep:
1. Take a Warm Bath: A warm bath before bed can help relax muscles and prepare the body for sleep. Add some lavender essential oil for an extra calming effect. Even if you are not into baths, try putting warm soapy water into a large bowl for a seated foot bath before bed. The act of “washing” your feet and feeling this comforting warm water with soft scents has an incredible outcome for deep relaxation once you get into bed.
2. Burn a Candle: Lighting a scented candle can create a tranquil atmosphere. Choose calming scents like chamomile, vanilla, or sandalwood.
3. Practice Relaxation Techniques: Deep breathing exercises, progressive muscle relaxation, or gentle yoga can help calm the mind and body.
4. Use Soft Sheets: Invest in high-quality, soft sheets and comfortable bedding. The tactile comfort can significantly enhance the sleep experience.
By understanding the reasons behind bedtime struggles and implementing good sleep hygiene practices, a more restful and rejuvenating sleep environment can be created. Remember, the key to better sleep lies in consistency and creating a soothing pre-sleep routine that works. Sweet dreams and here’s to growing greatness.
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