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A sleep program to improve sleep over the next 5 days.

November 3, 2022

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A sleep program to improve sleep over the next 5 days

Sometimes we all need a sleep reset. Here’s a five-day sleep program you can implement to get better sleep. 

Day 1: Create a relaxing sleep environment TO KICK OFF YOUR SLEEP PROGRAM

Ensure that your bedroom is an environment that promotes sleep. Make sure your bedroom is dark, at a comfortable temperature, and quiet. The CDC suggests using an eyemask or light-blocking curtains and wearing earbuds or earplugs to accomplish these goals. This is also a good day to decide when your bedtime will be. Think about what is realistic but also what ensures you will get 7 hours of sleep. 

Day 2: Put down the devices

On day two of your sleep program, you should put your devices away. Set an alarm for when you want to put the screens away, preferably 2 hours before bedtime, and put them in another room or turn your TV off. There is so much evidence to suggest that blue light interferes with our circadian rhythm. This is an easy habit to implement to improve sleep quality and timing. 

Day 3: Switch your drinking habits

Do you drink caffeine or alcohol in the evenings? This could be negatively affecting your sleep. These drinks will have an increased effect on your sleep when consumed in the evening, but even your morning coffee could impact your sleep. Consider avoiding alcohol within a few hours of bedtime, and limiting when you avoid caffeine and how much you consume. Here’s a great list of foods that can help you sleep better. 

Day 4: Add mental health activities to your routine

Have you tried meditating or journaling? These can be great tools to relieve anxiety or stress, which is especially important before bed. Mediation causes the mind and body to slow down and relax which is one of the best states to be in to fall asleep quickly. Biologically, meditation can lower heart rates and cortisol levels and slow breathing. In the long term, this reduces stress-related inflammation and oxidative stress and improves insulin resistance. Here is a guided stress meditation you can try!

Day 5: Exercise

Scientists agree that sleep and exercise have a bidirectional relationship. This means that exercise can improve your sleep, and sleep can improve your exercise. By day 5, your sleep routine should have improved, so exercise can be added to keep the cycle going. 

Are you struggling to get the sleep you need? If you’ve tried our 5-day plan, but still have issues, it might be time to consider a sleep study. Visit: https://advancedhomecareonline.com/sleep-studies/ to get started. 

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