Self-Care September Day 4: Go to Bed

Do you get enough sleep? 

While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. 

Quality sleep in proper amounts is a fundamental component of living a healthy life, but many of us aren't meeting the mark despite the numerous benefits. For example, you have a better chance of tackling obstacles with determination, patience, creativity and intelligence if you are well-rested. 

Trust me, Netflix will still be there in the morning, as will Instagram, as will the weight of the world. 

Getting good sleep can also:

•  improve brain function (like cognition, concentration, productivity and performance,)
• enhance problem-solving and working memory,
• keep your body weight in a healthy range,
• maximize not only athletic performance but also basic physical functionality,
• reduce your risk of heart disease and stroke, 
• mitigate depression symptoms,
• strengthen your immune system,
• reduce inflammation in your body, and
• improve your social and emotional interactions.

If your sleep game is off, there are oodles of adjustments you can play around with. One idea to getting better sleep at night is actually to make your bed each morning. According to a National Sleep Foundation survey, a made bed contributes to healthier sleep habits and better rest.

(Speaking of making your bed, in a well-circulated commencement speech given to graduates at the University of Texas, Navy Seal William H. McCraven stated, "If you want to change the world, start off by making your bed. If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task, and another, and another. And by the end of the day that one task completed will have turned into many tasks completed.” Just some food for thought...)

If you experience resistance to the idea of going to bed earlier, use curiosity to sit with it. Let yourself brainstorm ways to turn "oh, I could never..." into "how could I..." 

​This blog post - How to Sleep: 16 Tips to Try - might give you a jumpstart on where and how to begin.  

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Self-Care September Day 4: Go to Bed

Trade mindless internet scrolling or evening television time for an earlier bedtime. Aim to get into bed one hour earlier than you typically would, but know that even 15 or 30 minutes earlier can make a positive difference. And if you don't fall asleep immediately, that's okay, too - simply giving your body the opportunity to wind down can be a welcome change of pace. 

Happy dreaming!

I love you and will see you real soon!
xo,
Coach Alex