Remember those days right after school started in the fall? It was still daylight outside but inevitably mama would call you into the house to get ready for school the next day. I remember the argument many times from my kids as they were growing up, “but mom the sun is still out”. And yes, absolutely it was but I also knew how important is was for them to get that rest so they would be at their best for the next day.
As adults we face that same challenge at times. During the summertime when the days are long and hot, everyone is out and about socializing, enjoying the outdoors and being in the moment, we’re not ready to end the fun and head home to end the day before 7pm. It can be so difficult to stay on a healthy wake-sleep routine when the sun doesn’t even set until after 8! People are out enjoying the park, going to happy hour and dancing the night away. Who wants to go home and get ready for bed?
The reality though is that there is a direct correlation between consistency of sleep, mood and anxiety. So once you get yourself regulated to a schedule that fits your life and inner clock, it is so important to honor that routine and healthy habit. Let’s talk about what you can do to set yourself up for success:
MAINTAIN YOUR CURRENT WAKE-SLEEP ROUTINE
Having a predictable wake-sleep routine means you are intentional with your time so keep doing that! Be mindful of the commitments made to others to be out and about. We don’t have to be a super stickler regarding our time but being aware and intentional will help. Staying out one night late per week isn’t too much strain on the sleep schedule but what about 3-5 nights per week? That begins to run down the body and begins to compromise the sleep schedule!
SLEEP ETIQUETTE
The bed is only for sleeping!! We need the brain to associate when we get into bed that we’re looking to be intimate or fall asleep. That’s it! Limit the amount of time you work, read or even watch movies in your bed. Keep your space clutter free, cool and dark to provide the optimum sleep environment. Check out 7 Days to Better Sleep for more ideas.
ELECTRONICS CURFEW
Believe me I know how tempting it is to scroll on social media but learn to put the phone or tablet down so the brain can disconnect. One of my favorites is TikTok but I can definitely tell the difference in how easily I go to sleep if I follow my own suggestions! So turn off, silence and flip over those phones. Whatever it is can wait until tomorrow!
VITAMIN D
Continue taking your vitamin D3. So much research has found a direct correlation between vitamin D and sleep. It helps with the production of not only serotonin but also melatonin. The two are very interconnected for an overall feeling of health and wellness.
REDUCed OR DELAYED MELATONIN
Because the days are longer, our bodies aren’t signaled to begin creating melatonin until later in the evening which can sometimes get us off track. Even though we’re following the schedule and maintaining the routine, the body might not be cooperating because it was cued later in the circadian rhythm due to the prolonged daylight hours to produce melatonin. Don’t begin a melatonin supplement just yet but instead try some healthy food choices that will work with your body to keep your wake-sleep routine intact. Remember to be intentional!
PAY ATTENTION TO YOUR BODY
Sometimes we don’t realize we’re overextending ourselves until it begins to take a toll. If you begin to experience consistent mood swings, weight gain, memory loss or brain fog there’s a good chance you’ve taken a hit to your sleep schedule. There are additional signs your body and mind will display but you have to be paying attention. Now is a good time to reflect and get back on track.
AVOID CAFFEINE
The use of caffeine is one of the tools that many of us use to get some pep and wakeup throughout the day. If possible, avoid caffeine use about 6 hours prior to your planned bedtime. For most of us, that’s about 3 or 4pm. Be mindful of your consumption of coffee, tea, soda and chocolate. Go
LIMIT ALCOHOL
If you are one of those people who like your evening nightcap—think again! If alcohol is drank too close to bedtime, research has been shown to suppress REM sleep which is necessary for neuro waste to be released from the brain. Just like with caffeine, be mindful of when you are drinking in relationship to when you are trying to get to sleep. Try to keep any liquor consumption at least six hours before bedtime but skip if at all possible.
Final thoughts…
Nothing in life is absolute. It’s soooo important to see the gray. Remember, most things are possible in moderation. I have learned because of my own unhealthy lifestyle habits when I was younger that when moderation and intentional behaviors are absent from decision making that only the worst can happen. Chronic illness is like a ninja and creeps up on you in the night. Pay attention to what you are experiencing in your mind-body-spirit connection. Trust and believe if you’re not getting enough restorative rest that you will pay the price later in life.
As always, I’m available to talk more about this topic or any other. Don’t forget I offer a 30-minute complimentary consultation so we can figure out a game plan to keep you healthy and well. At the end of the day, sleep is one of the foundation necessities of having and maintaining an overall sense of well-being. So—be intentional with your time and get those Zzzzzs. Take care!!
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