Updated: Oct 27, 2020
In my last ‘sleep hygiene’ post I talked about the importance of healthy habits close to bedtime in order to develop a good sleep cycle. But there is a lot you can do during the day to help contribute to consistent sleep patterns and a healthy relationship with your bedtime routine.
Consistency here is definitely helpful, but that doesn’t mean you can’t switch it up from time to time as your schedule changes.
Most importantly, it’s good to develop habits throughout the day that will enhance both the physical and mental contributions of your sleep quality.
Here are some great things to implement throughout the day to allow for a better sleep at night.
✔️ Get some sunshine first thing in the morning. Whether you’re getting outside for a walk or just sipping your morning brew by the window, that first-light exposure is super important for brain chemistry.
✔️ Use full spectrum light devices, at your desk or in the office.
✔️ Regular exercise - this is important so that your body can burn off excess adrenaline and allow you to be both physically and mentally tired for bedtime.
✔️ Balance and maintain blood sugar levels throughout the day by ensuring proper meals and portioning for your body.
✔️ Manage your stress levels.
✔️ Take supplements such as theanine and/or magnesium.
✔️ Dim the lights with the sun - Minimize the use of fluorescent lighting and mimic nature and the sunset by diming indoor lighting.
✔️ Practice relaxation techniques such as meditation, deep breathing, mindfulness.
✔️ Try essential oils that can contribute to a calmer, stress free day.