March Wellness
This March we take a look at our Restoration & Sleep Hygiene in preparation for Daylight Savings. We will be moving the clocks “spring forward” by one hour on March 9th.
Properly charge up your batteries and put yourself at an advantage by getting 7 to 9 hours of sleep per night.
| How can I get a quality nights sleep?
Make your sleep quality with these tips and tricks:
Set your circadian rhythm: Get up and go to sleep at the same time that would allow for 7+ hours of sleep, & repeat!
Wind down an hour before bed: Shut off screens and reduce blue light so to not interfere with circadian rhythm which may cause us not to feel tired even when we are!
Creating the proper environment for rest: Set up a cool, dark and quiet environment free from distractions.
Limit big meals, alcohol and caffeine before you lay down for bed. This is so energy is spent on repairing and restoring instead of digesting a large meal through the night.
Sleep with proper spine alignment: Quality sleep allows our body and spine to feel support based on your sleep posture-type.
Avoid caffeine and alcohol 2 hours before bed.
Reduce daytime naps to less than an hour: Take naps in 7-minute cycles to wake yourself more easily between sleep cycles, for example, take a 21-minute nap to see how you feel when you wake up.
Reminder: Physical activity improves sleep quality and helps you get to sleep faster.
More tips: If you are still having trouble falling asleep — Check out more tips on sleep hygiene from CCI Health. Or, try other relaxation and restorative techniques though out the day and before bed like taking a warm shower, a body scan meditation, reading a book or other peaceful activities.
In Closing, expecting ourselves to be health & happy on little sleep is like expecting full capacity functionality from our iphones all day without a full charge… So, charge yourself up fully with quality sleep, stress management, and restoration!