Our first mini-series is on physical well-being and is perhaps one of the most important forms of self-care you can practice. Now, we aren’t talking about pulling out the lycra, going to the gym every day, and getting sweating, unless you enjoy that, that is. We are talking about the physical body and the healthy changes that can make an impact, change your mindset and help your overall well-being.
Our fourth installment to physical well-being is Sleep. For me, this is 100% the most important part of physical well-being. In order for me to maintain a healthy mental well-being, I need to keep sleep at the forefront of my daily wellness practice. Not only does it calm me, but it also helps keep my moods balanced.
The average adult needs between 7-8 hours of sleep each night to feel recharged and ready to take on the day ahead. Do you know that getting a good night's sleep can have a wealth of benefits?!
Getting a good night's
sleep increases cognitive function.
Helps maintain a healthy weight.
Helps support your immune system.
Improves your mood and reduces stress.
Reduces the risk of heart disease, and diabetes.
These are just a select few.
Here are some tips to help you improve your sleep;
1. Reduce phone exposure in the evening, stopping at least 2 hours before going to bed.
2. No caffeine after 4 pm, sorry all you caffeine lovers! Try switching to De-Caff tea or coffee after 4 pm, you still get that great taste, without the late-night clock watching.
3. Consistency, if you get up at 5 am during the week, try sticking to that at the weekends, you might even find after several weeks, you won’t even need your alarm! ⠀
4. Take a relaxing bath or shower. This has to be one of our favourites! Taking a bath at least 90 minutes before bed has been proven to lead you into a nice deep sleep!
5. Exercise regularly, but NOT before bed.
6. Don’t drink anything 1-2 hours before going to bed, this will reduce the need to get up through the night. Just make sure you drink plenty of water throughout the day.
These are just a few tips to help you on your way to a better sleep cycle.
Happy self-care Sunday everyone!