Virtual Health Coaches
  • start here
  • FIND A COACH
  • BLOG
  • About us
    • Our Story
    • Contact
  • For coaches
    • Join Us!
    • Member login
  • Blog

How to Build Your Sleep Routine

2/15/2022

0 Comments

 
Picture
If you've struggled with putting a sleep routine into place, let this be the year you take a step to make a change. Think of your sleep hygiene as a series of sleep habits. These habits can drastically improve your ability to not only fall asleep more easily but to also stay asleep and wake up rested.
Whether you have chronic insomnia or are struggling with self-control when it comes to prioritizing rest over that last Netflix episode, these tips can help set you on the right path. If implementing the entire list feels overwhelming, begin with a few new habits and build from there. 

The first thing you'll want to do is make some tweaks to the environment that is your bedroom. Ideally, the room should be cool, dark, and peaceful. Turn down the temperature, get some black-out blinds, play spa sounds, and lightly spray the sheets with essential oils. Whatever you need to do to create an inviting atmosphere.

 
So, now you have a bedroom that is enticing to sleep in. Great! What’s next? 
Picture
Establish your schedule. Choose the hours you'll be dedicating to sleep each night, and be intentional about sticking to them as often as possible. This helps your body's internal clock to create a routine.

Exercise early in the day. It's great to get those endorphins pumping, but if you do it too close to bedtime, it might make it more difficult to drift off into a good night’s sleep.

Be cautious of naps.  Do you feel like you need to take a power nap when you come home from work? While it might be enticing at the moment, it usually ends up lasting longer than intended and throws off your body's natural timeline for sleep.

Use the bedroom only for bedroom activities. If at all possible make your bedroom your sanctuary for sleep and rest so that when you lay down at night, your body knows precisely what is happening.
 
Limit blue light. If you don't have a light bulb that you can manually change the hue from cool to warm, grab some glasses that are specifically made to filter out these rays that tend to keep our brains working overtime. 

Engage in a ritual. Whether it's a bath or a night-time skincare routine, or even just a candle, this act signals to our brain that bedtime is coming.

It's important to note that sometimes you'll do your best to follow these habits and your mind still won't shut off. You can try leaving a notebook near your bedside so you can do a brain dump when your mind is spinning. The act of getting those thoughts out onto paper will keep them from constantly swirling in your head, keeping you awake. This is a great practice to do every night, so you crawl into bed with a clear mind. 
​​

Sleep well!
Picture
0 Comments
First Last



Leave a Reply.

    take control of your health.

    Connect with a board certified coach to help you succeed with health changes.

    COACHES:
    WE ARE
    ​HERE FOR YOU, TOO!

    JOIN US

    Picture
    VHC proudly partners with Thorne®  to provide supplements and at-home tests for a truly integrated approach to health.
    Click the link below to receive your exclusive discount.
    Shop now

    Categories

    All
    Anxiety
    Brain Health
    Cancer
    Chronic Illness
    Cleaner Beauty
    Digestion
    Emotional Eating
    Fitness
    Grief
    Health Coaching
    Healthy Aging
    Joy
    Men's Health
    Mental Health
    Mindfulness
    Mindset
    Movement
    Nutrition
    Outdoors
    Planning
    Recipes
    Selfcare
    Self Care
    Skin
    Sleep
    Stress
    Weightloss

    DISCLAIMER: 
    Many coaches contribute to our blog. Views, opinions, and products mentioned are not necessarily representative of Virtual Health Coaches, LLC, as an organization. We appreciate variety and different viewpoints, as well as resources. For personal health advice, please contact your care provider. 
DISCLAIMER: The Site cannot and does not contain medical or health advice. All  information contained on this Site is provided for general informational and educational purposes only and is not intended as, nor substitute for, professional advice. The use or reliance of any information contained on this Site is solely at your own risk. Before taking any actions based upon such information, always consult with the appropriate medical professionals (which we are not). Please review our extended disclaimer here before engaging with our website or any social media channels. 

SERVICES

Find a Coach
Blog
For Coaches
Member login

WHO WE ARE

About Us
​Join Us
​Founding Members

SUPPORT

Contact
Privacy Policy
Terms of Use
Disclaimer
© COPYRIGHT 2021. ALL RIGHTS RESERVED.
  • start here
  • FIND A COACH
  • BLOG
  • About us
    • Our Story
    • Contact
  • For coaches
    • Join Us!
    • Member login
  • Blog