One of the most overlooked causes of health problems is lack of sleep and rest. It can put a strain on your heart, your brain, and your immune system, among other things. It’s important to prioritize rest and recovery in your life and your wellness routine.
I know you’ve probably heard a lot of strategies for prioritizing sleep and relaxation, but repetition helps things sink in, and for the sake of health, this needs to sink in. So, we’re going to talk about creating a consistent sleep schedule, developing a bedtime routine, and creating a comfortable sleep environment. Ooh, I can hear the groans from here, so let’s do this!
It’s important to establish a consistent sleep schedule. If you can, try to go to bed and wake up at the same time every day, and make it a priority to have a regular bedtime and wake up time. I’m guilty of not doing this on the weekends, I’ll admit. And I know it’s difficult to do this if your work schedule isn’t consistent, or something else keeps you from having a consistent bedtime. But when you’re able to, try your best. It helps your body regulate a natural sleep-wake cycle, which makes it easier to sleep when you should and stay awake when you should.
Along with that, create a relaxing bedtime routine. This could include calming activities like meditation or winding down yoga, listening to soothing music, taking a warm bath, or reading a book (but maybe not the exciting book that’ll keep you reading ‘one more chapter’ until 3am!). Make the activities something that you’ll look forward to, so you’ll be willing to stop your ‘daytime’ activities to switch over to your ‘evening’ activities.
You’ll probably have to include the necessary activities, such as brushing your teeth and washing your face, but you can make even those activities luxurious by using a nice moisturizer that you only use at bedtime or taking special care of your hair. You can make a nice cup of tea while you wind down but stay away from caffeine.
Make your sleep environment a sanctuary. Make your bedroom cool, dark, and quiet. Your mattress and bedding are where you can really invest, since in theory, you’ll spend about a third of your life in bed. You want your bed to be luxe and comfortable. If light and noise really bother you when you’re trying to sleep, try blackout curtains or an eye mask to block out light and a white noise machine or earplugs to minimize noise interruption.
Once you’re down for the night, if you can’t fall asleep within 20 minutes, it might be worth it to get out of bed. Do something relaxing in low light for a little while and then try again. But if you’re still not falling asleep, studies have shown that it’s more restful to lay still in bed through the night rather than getting up and down continuously.
Some things to avoid for good sleep are caffeine, like I mentioned above, and alcohol right before bed. Try to turn off screens about an hour before bed (I know, I know). The blue light can interfere with the melatonin your body produces, which helps you sleep. At the very least, consider blue light-blocking glasses to reduce the blue light. Be aware of any naps you take during the day. Naps more than 30 minutes are likely to interfere with your sleep at night. If you do need a nap, try taking a nap in the late morning or early afternoon.
By making rest and recovery a priority in your life and wellness routine, you might find that your health improves. Rest and sleep can be good for fighting inflammation and chronic diseases and strengthening your immune system. Your body will thank you for getting the sleep you need.
How do you optimize your rest and recovery? What do you do to wind down for the night?