As we start the New Year we always make resolutions or goals we would like to achieve during the year. This past year we have all learned that sleep affects all aspects of your health and so you may want to add a better night sleep as one of your goals for the year. The problem is how to approach this to make it practical. Creating SMART goals are usually the most successful goals.
Let’s look at some small changes you can make and add to your daily life that can improve your sleep. These are not big things but small changes you can add to your routine and as you build one on the other you will find that you will sleep better and have more energy during the day.
· Give you your electronics 40 minutes before bedtime. The light given off by your electronics confuse your brain and make it believe it is daytime. If you turn them off 40 minutes prior to bedtime you give you mind time to relax and allow Melatonin to be releases helping you to sleep. Melatonin is released when you are exposed to darkness. So turning down the lights, turning off the electronics and enjoying the quite time during the evening helps to allow this hormone to be released.
· Practice diaphragmatic breathing. One of the great ways to relax is to deep breathe. Lie down, put your hands on your abdomen just below your ribcage as you inhale push out against your hands, as you exhale pull your abdominal muscles in. This exercise helps you to increase your oxygen levels, increase your lung capacity and calm your brain due to your concentration on your breathing. Doing this for 5-10 minutes as part of your bedtime routine will help you especially if you have transient insomnia, or insomnia caused by a particular issue.
· Create a bedtime that is 15 minutes earlier to increase your sleep time. Large changes in bedtime will most likely lead to insomnia but a small change such 15 minutes will allow you to increase your sleep time without adding time just staring at the ceiling.
· Do not use the snooze button. You will find that if you get up at the same time every day and do not linger in bed you will have more energy during the day. It will also help you to not feel so
· Add ten minutes of sunlight to your morning routine. Open the curtains, sit out on the balcony, or take a walk. Any of these ideas will help you to feel more awake and have more energy. Your brain needs the light to tell you to be awake just like it needs the dark to tell it to go to sleep.
These are just a few ideas to add to your life during the New Year. It is not necessary to add all of these ideas or to add them all at once but when you are making a goal using the smart method is the best way to more ahead. Each of these is measurable, sustainable, and very specific. I know improving your sleep will make this year a great your for you.