Sleep as Self-Care: 5 Simple Tips

If you’ve ever struggled with getting a good night’s sleep, you’re not alone. I recently took to my Facebook page to ask about the most underrated form of self-care, and overwhelmingly, the responses were centered around sleep. I want to share a glimpse of my journey with sleep and offer you five simple tips that have made a significant impact on the quality of my rest.

The Journey to Quality Sleep

Five years ago, my sleep was far from ideal. Being overweight and experiencing chronic back pain led me to believe that a new mattress was the solution. However, it wasn’t until I embarked on my weight loss journey in 2019 that I truly grasped the importance of sleep for overall health. Losing weight did help alleviate my back pain, but there were other game-changing practices that I incorporated over the years.

The Importance of Sleep for Health

Before delving into the tips, let’s understand why sleep is a crucial pillar of good health. Quality sleep is not just a luxury; it’s essential for physical, mental, and emotional well-being. From the benefits to physical health, mental acuity, and emotional stability, sleep plays a pivotal role in our overall health.

• Adequate sleep is linked to a healthier heart, better weight management, and improved athletic performance. It’s when our muscles repair, and our bodies release growth-supporting hormones.
• Sleep is a powerful ally in maintaining cognitive function, memory consolidation, and emotional resilience. Lack of quality sleep can contribute to mood swings, increased stress levels, and difficulty concentrating.
• Our emotional well-being is deeply intertwined with the quality of our sleep. Insufficient sleep can heighten emotional reactivity, while restful sleep enhances emotional stability and resilience.
• Chronic sleep deprivation has been linked to a range of health issues, including an increased risk of chronic conditions such as diabetes, cardiovascular diseases, weight gain, and weakened immunity.

5 Simple Tips for Better Sleep

These are the practices I’ve put in place over the last few years to not only prioritize my sleep, but protect it. 

1. Lose the Snooze

Every time you hit the snooze button, you start a new sleep cycle, causing stress on your brain and body. This is called sleep inertia and it leave worse off than just getting up when the alarm goes off. 

2. Get Some Sunshine

Sun exposure regulates your body’s internal clock and hormones like serotonin and melatonin. Aim for 5-10 minutes in the morning and at least another 10 minutes during the day.

3. Opt for Decaf After Noon

Caffeine has a half-life of 6 hours, impacting sleep quality. That means if you drink caffeine at 3 PM, half of the caffeine is still in your body at 9PM. Switch to decaf or caffeine-free options after noon.

4. Avoid Blue Light

Blue light from our devices mimics sunlight in our brains and prevents the release of melatonin. Combat the effects of blue light by using automatic night shift settings on devices, lowering screen brightness, and using blue light glasses.

5. Start Your Bedtime Routine Early

Establish a consistent bedtime routine that starts a couple of hours before bed. Dim the lights, lower the temperature, and engage in relaxing activities.

Remember, developing healthy sleep habits takes time and consistent practice. 

If you found these tips helpful, check out my full YouTube video for more details. 

Sweet dreams! 🌙