A journey of making small changes with big impact (Part 3)

This blog is the third in a series of blogs that deal with small changes we all can make that will have a big impact on our lives in the longer run.

The reality is that small changes are easier to integrate into daily routines. The repetition of these small changes will allow them to become habits and these habits are more sustainable over the long term.

So many of my clients complain that they do not sleep well and hence the small changes that I am focusing on this month are specific to sleep hygiene:

Consistent sleep schedule

Aim to wake up and go to bed around the same time each day, even on weekends, to regulate your body’s natural cycle.

Aim for seven to nine hours of sleep per night, adjusted as needed to feel rested. This implies an important mind-set shift… when you still have things to do, you cannot consistently allow those to steel away from your sleep. It is time to say no (more about this skill in a future blog).

A supportive sleep environment

Make your bedroom a comfortable space for sleep, with a supportive mattress and pillows. And keep your bedroom cool, dark, and quiet. If that means that you have to put a blanket over the pelmet to cut out additional light or using earplugs or a white noise machine if there are distracting noises, go for it!

Limit screen time before bed

The blue light emitted from electronic devices can interfere with melatonin production, making it harder to fall asleep. Research suggests that you should steer clear of screens at least one to two hours before you go to bed. The challenge is on!

A relaxing bedtime routine

Establish a calming routine before bed; it prepares the mind and the body for wonderful comfortable rest by signaling to your body that it’s time to wind down. Consider taking a warm bath or shower, reading a book, or listening to soothing music.

Sleep is the investment in the energy that you will need to be effective tomorrow. Tom Roth.