This edition of Wellness Wednesday is brought to you by Marcia Fouraker, CFCS, and Grace Angotti, CFCS, of the Community of Obesity Prevention. To submit content for this twice-monthly e-feature, email fcsfit@aafcs.org.
Do you always seem to be busy meeting work, family, personal and household responsibilities, often cutting back on your sleep? Do you really think it won’t matter?
Think again. Sleep is not just “down time” when your brain and body rest, but a time when vital tasks are carried out to help you stay healthy and function at your best.
Getting enough quality sleep at the right times can positively impact your mental and physical health, emotional well-being, work productivity, safety, and overall quality of life.
Don’t Just Dream About Getting Better Sleep! Make it a Reality with these Tips:
Establish a Routine
- Go to bed and wake up at the same time every day (or within an hour’s difference on weekends and vacations).
- Aim for 7-8 hours of sleep per night.
Create an Environment Conducive to Sleep
Prepare your Body for Rest
- Be physically active during the day, but avoid strenuous exercise within an hour of bedtime.
- Take a hot bath or use relaxation techniques before bed.
- Read a book or listen to quiet music.
Monitor food and beverage consumption
- Avoid heavy and/or large meals within a couple hours of bedtime, especially those with fatty, high-carb, sugary or spicy foods.
- Limit beverages before bed. Especially avoid alcoholic beverages then, and avoid caffeinated beverages after mid-afternoon.
Check out more reasons for getting good sleep here. And, for more resources, go to the National Sleep Foundation and the National Institutes of Health, where you can order or download "Your Guide to Healthy Sleep”.