Planning for Sleep

A good night’s sleep doesn’t just happen—it’s influenced by how you spend your day. Incorporating certain activities into your daily routine can help you unwind, improve your sleep quality, and wake up feeling refreshed.

1.     Start with Sunlight: Exposure to natural light helps regulate your body’s internal clock, signaling when it’s time to wake up and when to wind down. Catch a little light whenever you can by eating lunch outside, taking a few deep breaths of fresh air before work, or going for a walk after.

2.     Stay Active: Physical activity improves sleep by reducing stress and promoting relaxation. Aim for 30 minutes of moderate exercise or more. Avoid intense workouts close to bedtime, as they can wake you up!

3.     Take Mental Breaks: Manage stress during the day by incorporating short activities to help you cope, like breaks, a laugh with a friend or deep breathing exercises. Stress management during the day means a calmer mind at night.

4.     Avoid Caffeine Late in the Day: Limit coffee, tea, or other caffeinated drinks after lunchtime to prevent it from interfering with your sleep. Be mindful of other substances like alcohol and nicotine too close to bedtime too.

5.     Unwind with Evening Rituals: Develop a pre-bedtime routine, like gentle stretching, reading, or taking a warm bath. These activities signal to your body that it’s time to relax.

By staying active, managing stress, and winding down effectively, you set the stage for better sleep. Prioritize these small changes during the day, and you’ll feel the difference when your head hits the pillow! If this topic is interesting to you, join us with the Plan for sleep Challenge on the portal, and take care to prioritize sleep with us this week!