This is an excerpt from the Behavioral Health Home Provider facilitators’ “Words of Wellness “newsletter.
Volume 11 Number 3
On March 10, most of the US will reset their clocks for Daylight Savings Time. Changing the clock often means changing your sleep, too. For this reason, March 10-17 is promoted by the National Sleep Foundation as Sleep Awareness Week, meant to raise awareness about the importance of sleep for health and safety. Too little sleep, or poor quality sleep, can affect your physical, social, and emotional wellness and many of the other wellness dimensions. This issue reviews some sleep tips (page 2), since sleep is critical to overall health and wellness health.
- Set up a calming routine for the evening to help you prepare for sleep.
- Go to sleep and wake up at the same time every day. This helps your body predict and take advantage of your sleep time.
- Dim the lights before bed. Make your bedroom dark and as quiet as possible while you sleep.
- Stop your intake of caffeine after a certain time (say 2:00 PM).
- Plan physical activity or exercise daily.
- Find effective ways to reduce anxiety and manage stress during the day.
- Try a physical sleep aids like a sleep mask, a weighted blanket, or an app like Insight Timer (meditation / relaxation) or Sleepio.com
- Try a sleep diary. Here’s a free one you can use: https://www.sleepfoundation.org/site
Rest refers to taking a break from the day’s physical and mental activity, through quiet and effortless actions. By slowing down, shifting your focus, and interrupting a busy or stressful day, rest and relaxation can provide a few calm moments that restore your energy, interest, and motivation.
Rest can help you physically and mentally. Try switching gears from your usual train of thought to a relaxing mental activity. Listen to music, do a puzzle, take a “mindful minute break” or do a one-minute meditation.
In addition to moments of rest throughout your day, consider building rest into your exercise routine. This can include time when you lower the intensity of your activity by slowing down, stretching, or working a different part of your body.
The same idea of active rest can apply to other changes in activity. Do you spend a lot of your day sitting at a desk or standing at a counter? Take a break to walk around to help you rest and relax.
For the complete newsletter visit Words of Wellness Newsletter