Heal You First

Building Healthy Sleep Habits and Patterns

Healthy sleep habits

Good health and a happier state of mind rely on good sleep. Sleeping well at night helps you feel your best during the day. If you can’t remember the last time you woke up feeling refreshed or hopeful, or if you have trouble falling asleep without conscious effort, it might be time to develop some healthy sleep habits.

When you wake up exhausted, it can be difficult to recall simple things, such as whether you locked your front door. Moreover, you might struggle to focus or be productive at work. A drowsy brain also loses executive function, prompting you to make poor dietary decisions. You might be angry, cranky, and a little riled up by the time you return home, which is understandable, but it isn’t the finest frame of mind to doze off quietly a few hours later.

In order to break this cycle, you will need to adopt healthy sleep habits that let your mind and body get the rest they need. Here are some of our sleeping tips:

  1. Be Mindful of What You Consume
    Chemicals produced by oats, rice, and dairy foods can enhance our urge to sleep. Foods and drinks high in sugar or caffeine, on the other hand, might keep you up, so consuming less coffee and tea and having less chocolate and other sugary snacks later in the day may improve sleep quality.

    While alcohol can make you weary and help you fall asleep, it often degrades the quality of your sleep and makes you more susceptible to waking up throughout the night as the effects wear off. You may also need to go to the bathroom repeatedly or wake up and drink water if you are thirsty.

  2. Manage Stress and Anxiety Throughout the Day
    Managing your everyday stress and anxiety will reduce the amount of adrenaline your body produces before going to bed, making it easier to fall asleep and preventing cortisol surges from rousing you up at odd hours. Establish healthy limits around having brief breaks from your laptop and workstation to help you cope with your stress levels.

  3. Avoid Over-Stimulating Activities before Bed
    Avoid activities that can overstimulate or overburden your neurological system when you’re getting ready to sleep. These sleeping tips include switching off your computer at least two hours before bed, avoiding playing video games or using your phone, and switching off your Wi-Fi while you sleep. Check that the room isn’t too warm and that the bedsheets won’t overheat your body’s internal temperature.

  4. Tune into Your Natural Rhythm
    The final stage is to assist your body and mind in entering the most sleep-friendly state possible. When a thought enters your mind, let it go and gently return your focus to the flow and rhythm of your breath and the sense of your whole body embracing it.

    Trouble in sleeping is essentially a learned habit, and reprogramming your mind and body to sleep is all that is required. These healthy sleep habits can assist you in helping your mind and body welcome sleep. Before all else, understand that sleep is a biological process; let go of the impulse to dominate it and accept that it will arrive when it is time. 
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  • (602) 567-7857
  • Thaddeus@HealYouFirst.com

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