Adequate sleep is crucial for health, with adults generally requiring 7 to 9 hours nightly. Sleep needs vary and can increase with previous sleep deficits. Contrary to belief, training the body to need less sleep is ineffective, and excessive sleep may be linked to health issues. 

Signs of insufficient sleep include daytime drowsiness, quick sleep onset, reliance on alarms, mood changes, and cravings for unhealthy food. 

To improve sleep quality, maintain a regular sleep schedule, exercise, and consider short naps under 30 minutes if needed.

Evening Routine

The evening routine comprises the set of activities which can be performed in the evening, with the goal to calm down after a busy day. 

It has been documented that dimmed lights (low illuminance) and warm color temperature may help with relaxation and getting into the right mindset for sleep.

Bedtime Routine

To enhance sleep quality, it is recommended to establish a bedtime routine lasting 30-60 minutes, involving activities like a warm tea, hot bath, or soothing music. The routine can also encompass meditation and/or reading, aiming for bedtime around 10 PM, but certainly not after midnight. Large meals, alcohol and screens should be avoided before bed. 

If sleep doesn't come within 20 minutes, engage in a relaxing activity before trying again.

Sleep Environment

The room should be dark, quiet, and with a cool temperature around 65°F (18°C).

Lifeflows for Sleep

  • 1. PREPARE

    Start winding down. Dim the lights, turn off electronic devices, and engage in relaxing activities like reading or listening to calm music.

  • 2. FOLLOW ROUTINE

    Establish a consistent routine that signals your body it's time to sleep. This might include light stretching, deep breathing exercises, or a skincare regimen.

  • 3. OPTIMIZE ENVIRONMENT

    Ensure your bedroom is conducive to sleep – keep it dark, quiet, and cool, use comfortable bedding, and eliminate distractions. 

Resources

Collection of printables and access to Google Calendar to help you streamline good quality sleep

Pick another health area to focus on

  • NUTRITION

    Embrace a balanced diet to nurture optimal physical and mental health

  • WATER INTAKE

    Emphasize the importance of adequate hydration, offering guidance on optimal water consumption to maintain bodily functions and overall well-being

  • PHYSICAL ACTIVITY

    Integrate tailored exercise routines into daily life to enhance overall health, fitness, and well-being

  • MENTAL ACTIVITY

    Enhance cognitive functions and emotional well-being through engaging activities, mindfulness practices, and brain exercises

  • HEALTH CHECKUPS

    Prioritize regular health assessments and screenings to detect potential health issues early and maintain a proactive approach to personal health care

  • MEDICATIONS

    Efficiently manage your medication needs, ensuring a well-stocked and up-to-date medicine cabinet for overall health and timely care