Sweet Dreams

Improve your nightly recovery routine. 

High quality sleep may seem like an elusive, extravagant luxury, but it is a very important part of everyone’s daily routine. Quality sleep enhances our mental, emotional and physical health. Let’s make the most of our nightly recovery. People can improve their sleep with a few simple changes or a quality conversation with their physician. Consider these positive behaviors for improving your nightly recovery routine:

  • Body Talk

    • Include movement and nutrient dense foods in your daily routine.
    • Spread fluid consumption throughout the day.
    • Relax tense muscles with a warm bath or shower, self-massage or static stretching.

  • Minimize Disruptions

    • Put pets in a different room. 
    • No electronics. This includes television, computers, tablets and cell phones. 
    • Add a fan or white noise device tto cover up distracting noises. 

  • Set the Mood

    • Give your body the opportunity to sleep for 8 hours.
    • Your room should be a cool, comfortable temperature.
    • Remove excess light; use blackout curtains or an eye mask.
    • Exclusively use your bed for the good stuff: sex and sleep.

  • Shift Your Mindset

    • Consistency is key: Stick to a bedtime and wake-time that is the same every day (even on on-workdays and vacations). 
    • Develop a bedtime routine; let your brain know it's time for sleep.
    • Add journaling, progressive relaxation or easy reading before bedtime to calm your mind.

Resolving Negative Bedtime Behaviors

Certain negative behaviors can interfere with healthy sleep patterns. If any of the following resonate with you, identify habits that can reduce or eliminate their presence in your daily life. 

  • Self Medicating: Utilizing over the counter sleep aids or alcohol. If you checked this box, talk with your physician.
  • Caffeine Use: Caffeine can inhibit healthy sleep patterns. Eliminate or minimize caffeine consumptions 8 hours prior to bedtime.
  • Electronics: Electronics can interfere with your circadian rhythm and suppresses the release of the sleep hormone, melatonin. Discontinue use of electronics at least 30  minutes prior to bedtime.
  • Forcing Sleep: Wait to hunker down into bed until you feel sleepy and if you don't fall asleep within 20 minutes, get out of bed and try again later. 
  • Lack of Sunlight: Direct daylight can help maintain a healthy circadian rhythm. Be sure to work near a window or take frequent outdoor breaks throughout the day.

If sleeping is a challenge for you, work with your doctor to find what might be causing the underlying challenges and explore solutions that alleviate the need for medications. 

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