sleephygiene – Be Well Solutions

5 Tips to Sleep Well this Winter

Shorter daylight hours, cooler temperatures, and busy holiday schedules disrupt our sleep schedules. Changes in healthy habits, such as eating a nutritious diet, exercising regularly, and managing stress, also impact our sleep. Although we may feel sleepier during this time of year, we often struggle to achieve adequate, restful sleep. Let’s review five tips to help us sleep well this winter. Get Natural Light Seeing natural light can be challenging to come by during the winter; however, it helps keep your circadian rhythm, or sleep-wake cycle, on schedule. Sunlight, especially in the morning hours, has been found to lower natural melatonin production (Texas ENT Specialists1). Melatonin is a hormone that signals the body to get ready for sleep. Prioritize morning sunlight by spending a few moments outdoors or opening the curtains to let the light in. Limit brighter lights in [...]

5 Tips to Wind Down for Better Sleep

Adequate sleep is something our body needs to recharge and maintain our health. However, between busy schedules and daily stress, it can be hard to wind down for a restful night of sleep. Prepare your mind and body for sleep with the following five tips. Finish Today’s Tasks and Prep for Tomorrow Start your wind down by finishing any priority tasks before getting ready for bed. Plan what needs to be completed today and schedule the rest for another time. Next, arrange and prepare anything you need for the next day, such as laying out clothes, making meals, or reviewing your schedule. This approach allows your mind to relax rather than dwell on your to-do list. Consider physically writing down your schedule or to-do list for the next day to avoid anxious thoughts. Rethink Your Evening Food and Drink Choices [...]

Sleepless from Stress? How to Break the Cycle and Sleep Better

Most of us have experienced stress that interferes with rest and causes sleepless nights. Whenever we don’t get adequate quality sleep, it increases our stress level, and the cycle continues. A study by the American Psychological Association1 found that “Adults with high stress are more likely to say they are not getting enough sleep because their minds race (49 percent vs. 10 percent of adults with low stress).” They also stated that the effects of poor or lessened sleep included feeling more sluggish, irritable, sad, depressed, and having more difficulty concentrating. Break the cycle and improve your sleep quality by incorporating the tips below. Create a Bedtime Routine Creating a bedtime routine that you follow consistently can help prepare your mind and body for restful sleep. Aim to begin around the same time each evening. Start by prepping for tomorrow. [...]

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