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How's Your 💤Sleep💤???

#drinkwater #healthyhabits #fierce #fiercehabits #backtothebasics #morningroutine #nighttimeroutine #selfcare #sleep Apr 17, 2023

Hey, hey!

What about you???

It can be tempting to jump into full-blown reinvention when we see the world around us transforming. Some of you may even find themselves thinking big things, like…

Maybe I’ll run the Boston marathon next year!
Maybe I’ll change my eating habits completely and become vegetarian and gluten-free.
Maybe I'll start waking up at 5am and become a morning person despite my usual alarm ringing at 7:30am.

And while all those goals are admirable, they’re enormous goals that can easily feel frustrating if we don't build a proper foundation first.

In the FIERCE life we always focus on creating manageable goals that direct us towards bigger and bolder goals by laying a foundation of success? That’s why, this month, we’re getting back to the basics. Simple and effective daily goals that are low-lift but have a huge impact on our emotional, physical, and mental well-being.

Like I’ve said each week, if you find yourself saying, "I already know that...", ask yourself, "But, am I doing that?"

That's where the change lies, my friend... in the DOING!

So, are you with me? Are you ready to get back to the basics? This week, we’re focusing on sleep.

According to the Journal of Chronic Sleep Medicine, sleep is vital for the health and well-being of everyone! Healthy sleep is important for cognitive functioning, mood, mental health, and cardiovascular, cerebrovascular, and metabolic health. That’s a lot of very important things that healthy sleep improves!

Not only that, but short-term sleep deprivation, long-term sleep restriction, circadian misalignment, and untreated sleep disorders can have a profound and detrimental impact on physical health, mental health, and mood. Chronic insufficient sleep is associated with an increased risk of mortality and contributes to an increased risk for cardiovascular disease, diabetes, obesity, and cancer. Yikes!

So how can we get more sleep?

What is the secret to getting long-lasting zZz’s that will help you meet and maintain healthy physical health, mental health, and decrease your risk for disease?

Scroll down to learn just that...

1. Be consistent with your sleep schedule.

Going to bed and waking up around the same time each night and morning is vital for good sleep hygiene.
Make sure you are aiming for 7-8 hours of sleep each night, even on the weekends.
If you find yourself struggling to fall asleep, experts recommend getting out of bed and doing something else, and then trying to fall asleep again. You don’t want to associate your bed/room with sleeplessness.

2. Make your bedroom a haven for sleep.

Make sure your room is conducive for uninterrupted sleep!
Experts recommend a cold, quiet space environment free of electronics.
Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Ditch your TV and keep your phone out of your bedroom if you can. Opt for a classic alarm clock and remove the temptation to constantly be looking at your phone.

3. Get moving!

Making sure you spend time exercising each day will help improve your body’s ability to fall asleep.
According to the Sleep Foundation, moderate to vigorous exercise can increase sleep quality for adults by reducing sleep onset – or the time it takes to fall asleep – and decrease the amount of time they lie awake in bed during the night.
Make it a priority to get outside each morning! Exposure to sunlight in the morning can help you sleep at night because it helps reset your body's inner "sleep clock." The light you are exposed to during the day helps your body figure out when it's time to go to bed (and when it's time to wake up).

Nap, doze, snooze, Z's, shut-eye, slumber, rest, siesta... whatever you like to call it, we need it.

Be intentional this week with your sleep... any extra sleep can have wonders on your energy, mood, and everyday experience.

Need help? Reach out to me. I'm always here to help.

Believing in YOU,

~ Coach D. xoxo

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