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- A Habit For Optimal Performance 🌱
A Habit For Optimal Performance 🌱
Jenna Gestetner
October 15, 2023
hy·giene
noun
Definition: Conditions of practices conducive to maintaining health and preventing disease.
When we think ‘hygiene’, we usually think of cleanliness.
Keeping your body clean, your mouth clean, your hands clean, and even your home clean.
But what about your sleep?
SCIENCE:
Sleep plays a vital role in maintaining your physical and mental health. It supports your immune system.
Sleep hygiene is about the quality of your sleep. It’s about creating an environment and routine that promotes your body’s natural sleep-wake cycle to have consistent, uninterrupted, and restful sleep.
IMPACT:
Putting effort into your sleep hygiene supports your sleep’s effort in maintaining your health.
When you get good quality sleep, you allow yourself to have more energy throughout the day.
IMPLEMENTATION:
Why habits? Your time is valuable and limited; you don’t need more complex systems. My goal is to provide you with simple, effective tools to support your physical and mental well-being and make you more efficient and conserve mental energy. (read more)
Here are some tips and habits to cultivate good sleep hygiene.
Tip 1: Aim for a consistent sleep schedule
Consistency reinforces your body's sleep-wake cycle.
Tip 2: Keep your bedroom dark, quiet, and cool
Tip 3: Avoid large meals, caffeine, and alcohol at night
Tip 4: Limit blue light screen exposure for at least an hour before bed
Tip 5: Help your mind relax
Incorporate practices such as meditation, deep-breathing, or yoga to relax your mind and body before bedtime.
TOOLKIT:
In every edition of Creatures of Habit, I feature a product to help you implement this week’s habit.
Instead of going on my phone before bed, I read. I use a Kindle Paperwhite so I don’t waste unnecessary paper (and Kindle books cost less and take up no space).
Kindle Paperwhite - $139
CHALLENGE:
This week, make at least one of these small changes to improve your sleep hygiene, watch the quality of your sleep improve, and watch yourself feel more energized in the morning.
“Sleep isn’t a luxury, it’s a necessity.”
Until next week!
- Jenna Gestetner :)