Sleep is the foundation of our mental and physical health. Start experimenting with our tips below to help master your sleep!
1) Go outside within 30-60 minutes of waking, and again in the late afternoon just before sunset.
By viewing sunlight (though not looking directly at the sun) at these times you are helping to "set" your circadian clock. Just head outside and soak up your surroundings. Stretching optional. Aim for at least 10 minutes, and don't wear sunglasses! 2) Wake up at the same time each day and go to sleep when you first start to feel sleepy.
Powering through the sleepy late evening feeling and going to sleep too late can lead to waking up in the middle of the night and not being able to get back to bed. The TV may be calling you to stay up, but your body will thank you if you listen to its signals
3) No caffeine within 8-10 hours of bedtime.
Your sleep hygiene can improve quickly when you put this advice to practice. There are few great alternative to an afternoon coffee, including Dandy Blend, made from dandelion root. It tastes great and looks like coffee (a little trick on your brain). Additionally, mushroom "coffee" can help you transition away from your afternoon or evening brew as well, with numerous health benefits to boot.
4) Avoid bright lights after 10pm
Try and use only as much artificial lights as necessary for you to move about safely at night. When we say avoid bright lights, that includes your phone! Same goes for early in the AM before the sun is up.
5) Sleep needs change over time, so don't get too rigid about it.
Depending on age or season, the amount of sleep or our schedule of sleep may change. Make some space to observe how your body feels and adjust things accordingly. Act as if you are a scientist and you are exploring your body!
If this topic piqued your interest, Wellness at Work offers an Interactive Workshop on this topic. Give us a shout and we can connect about bringing it to your office!