Improve Sleep Quality
Do you still feel tired after waking up in the morning?
Do you think you’re sleeping but having issues getting to sleep?
Do you feel rested in the morning or not?
Maybe it’s time to focus on this area of life and learn how to create a comprehensive bedtime routine for enhanced sleep quality and well-being.
Introduction:
In 2017, I remember looking at my Fitbit watch and wondering how it showed I only received an average of 2-3 hours of sleep at night. I could not figure out how this was possible. Later on, after doing some research, I found that our brains need to power down before we can rest. Most of us don’t do this. We tend to be on our phones, laptops, or other devices, which can deter our brains from slowing down enough to enter REM sleep (Rapid Eye Movement). Our sleep cycle is divided into parts, which I won’t dive into here. However, knowing how to power our brains down a bit before trying to go to sleep is invaluable to enhancing productivity and raising our energy into the next day.
In today's fast-paced world, achieving quality sleep can feel impossible. With the constant demands of work, family, and technology, many of us struggle to unwind and relax before bedtime, leading to disrupted sleep patterns and fatigue. However, implementing a comprehensive bedtime routine and incorporating natural relaxation techniques can promote better sleep and overall well-being. In this blog post, we'll explore the importance of creating a relaxing bedtime routine, share tips for easing anxiety and tension naturally, and discuss the transformative power of finding solutions for ADHD symptoms through the FOCUS program.
“As humans spend about one-third of their lives asleep, understanding the physiology and pathophysiology of sleep and sleep cycles remains clinically significant. Lack of sleep affects our memory and ability to think clearly, and sleep deprivation can lead to neurological dysfunction, such as mood swings and hallucinations. Those who do not get enough sleep are at higher risk of developing obesity, DM, and cardiovascular disease” (https://www.ncbi.nlm.nih.gov/books/NBK526132/).
Discovering ADHD and Finding Solutions:
When my daughter was diagnosed with ADHD, it prompted me to reflect on my struggles with focus and productivity. As a parent, witnessing her challenges motivated me to seek solutions and support. At the time, I was volunteering as a medical laboratory technician at one of the U.S. Naval hospitals, working full-time as a Certified Personal Trainer and Nutrition Coach at the base gyms, and working on my MBA online. I was also training for bodybuilding shows and put much time and effort into my nutrition and workouts to achieve the desired look. I also started my online coaching business and was trying to learn the technology to build custom programs for my clients. I was up late at night on my laptop and phone a lot. I had no clue how detrimental that was to my rest until later. I share this to help others who may feel tired throughout the day and who fuel their bodies and aren’t sure why they are so exhausted. That was me. I was doing everything right in other areas of my life. However, I was not putting effort into my nighttime routine. When I talk to people today, I often bring this topic up to them. Most of us have great morning routines. But what about at night?
Through the FOCUS program at Camp Foster in Okinawa, Japan, I was introduced to valuable tools and techniques to manage ADHD symptoms and enhance my overall quality of life. These tools not only helped me support my daughter but also enabled me to navigate my challenges with overwhelming lives and productivity. Even today, these strategies continue to empower me to be the best version of myself. They also allow me to help others in this area of life. I write this blog to help others and share my story of why and how I became better in this area of life.
Importance of a Relaxing Bedtime Routine:
A bedtime routine is not just about preparing for sleep; it's an opportunity to unwind, relax, and transition from the busyness of the day to a state of restfulness. A consistent bedtime routine signals to our bodies that it's time to wind down, helping to regulate our internal clock and improve sleep quality. Additionally, incorporating relaxation techniques into our bedtime routine can reduce stress and anxiety, making falling and staying asleep throughout the night easier.
Tips for Creating a Relaxing Bedtime Routine:
1. Power Down Technology: The blue light emitted by screens can disrupt our body's production of melatonin, a hormone that regulates sleep. To promote better sleep, avoid screens at least an hour before bedtime and engage in relaxing activities such as reading or listening to calming music.
2. Practice Deep Breathing: Deep breathing exercises can help calm the mind and induce relaxation. Try the 4-7-8 breathing technique: inhale for four counts, hold for seven, and exhale for eight counts. Repeat several times to promote deep relaxation.
3. Create a Calming Environment: Make your bedroom a tranquil sanctuary by decluttering, using soft lighting, and incorporating soothing scents like lavender or chamomile. Invest in comfortable bedding and a supportive mattress to ensure a restful sleep.
4. Establish a Consistent Sleep Schedule: Consistency is critical to improving sleep quality. Aim to go to bed and wake up simultaneously every day, even on weekends. This helps regulate your body's internal clock and promotes better sleep hygiene.
5. Practice Mindfulness and Meditation: Before bed, practice mindfulness or meditation to quiet the mind and release tension. Focus on the present moment and let go of worries about the past or future. This can help promote relaxation and prepare your mind for sleep.
Conclusion:
By prioritizing relaxation and implementing a comprehensive bedtime routine, we can improve sleep quality and enhance well-being. My journey with ADHD taught me the importance of self-care and finding natural solutions to manage stress and anxiety. Change takes time, but with dedication and intention, we can create a peaceful bedtime routine that promotes restful sleep and a healthier, happier life. Start incorporating these tips into your nightly routine and watch as your sleep quality and overall well-being improve over time.
Remember, it’s not about perfection. It’s about consistency. Begin the journey, keep practicing, and it will all become a habit. Don’t quit. If you quit anything, you will never reach your full potential.
Thank you for reading. Make sure to join me on tonight’s LIVE CALL inside my Convene Communities Health and Wellness Community Accountability Group. Use the coupon code 30DAYTRIAL for a FREE MONTH! Join the community FREE and navigate to “Groups.” Once you are there, join my group, and inside the “Announcements,” you will find information on tonight’s call! Please share with others, and let’s grow the community with others who want to learn and support each other! The link for the Health and Wellness Community is https://Health-and-Fitness.convenecommunities.com/group/show/849/905.
