Having a sleep schedule for our children when they were small was a no brainer. We were super vigilant that they got the sleep they needed. Their schedules were pretty much written in stone. We knew that rest was just as important for them to grow healthy and strong as was the food they ate. It’s funny to me that as adults we don’t seem to think that rest is just as important for us. As a child I couldn’t wait to grow up so I could stay up as late as I wanted. Now that I’m an adult, staying up late isn’t even a choice it’s necessary just to get everything done! Sound familiar?
Why developing a sleep schedule is important
Our bodies are fine tuned machines, and in God’s infinite wisdom He created our bodies to heal while we sleep. When you sleep your cells are actually repairing themselves, your mind rests, as does your cardiovascular and digestive systems. The amount of sleep you get effects your memory, immune function, insulin control, cardiovascular health, hormone production, cancer prevention, body weight regulation and general well being. When you don’t get enough sleep your cortisol levels rise, which makes it difficult to lose weight. So even if you eat healthy foods, exercise consistently, but don’t get at least 8 hours of sleep a night, you will have trouble losing weight.
What theses studies prove is that sleep can effect your immune systems ability to produce killer T-cells that fight infections and viruses. They also show the effect that sleep has on our blood pressure, cardio vascular system and even diabetes.
How to create your sleep schedule
According to an National Institutes of Health article, Recommended Amount of Sleep for a Healthy Adult – NCBI, “Adults should sleep 7 or more hours per night on a regular basis to promote optimal health. Sleeping less than 7 hours per night on a regular basis is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression, and increased risk of death.” Based on this information, 7 hours of sleep should be your minimum amount of sleep for the night. The amount of sleep may vary between 7-10, that is up to you to decide how much sleep works best for you. For me 8 hours is my safe zone, so this is where we will start.
Setting up your night routine:
When we set up our night routine, we actually need to start with when we need to get up in the morning. If you need to get up at 7am, then you work back to when you need to have the lights out so you can sleep. So if you want 8 hours of sleep and be up by 7am, you’d need to have lights out at 11pm. Great! Now you know when lights out is, but we all know it takes awhile for us to actually fall asleep so we need to prep our bodies for sleep. This is where our night routine comes in. Now we need to set aside 60-90 minutes to slow ourselves down and prepare to sleep. Our night time routine would then start at 9:30pm if we give ourselves the full 90 minutes.
What does a night routine contain:
A night time routine contains the things you need to do to relax and shut down for the day. These things can include: brushing your teeth, washing your face, having a hot bath or shower, read, journal, set aside clothes for the next day, clean the kitchen, make lunches for the next day. Whatever helps you feel ready for the next day would work. Watching TV shows or scrolling on your devices is not part of this list though. Those things over stimulate the mind, not allowing it to rest.
Journaling is a wonderful thing to do just before you go to bed, as it allows you to put everything in your head on paper so you won’t forget. It allows you to decide what’s important for the next day, so it gets done. Your mind will be much more relaxed if it knows everything is taken care of, or will be, and it can take a break from it’s duties. Studies show that the last thing you think about is what the subconscious will focus on while you sleep. Journaling about your goals just before you sleep, will allow your subconscious mind to come up with ways to make that a reality in your life. If you have ever woken up with a great idea on how to solve an issue at work, this is how it happened! That issue was probably what you were thinking about when you fell asleep, and your mind came up with a solution for you!
A quick synopsis:
How much sleep do I need? (8 hours)
When do I need to get up in the morning? (7am)
When is lights out? (11pm)
When will my night routine start? (9:30 – 10pm)
What will my night routine look like? (your choice!)
Making it a routine:
Once you have your routine established, you implement it through consistency. Making a challenge out of it can help you have fun with your new sleep schedule. Put a check mark on the calendar everyday that you start your routine on time for 30 days. You can even have a reward picked out for when you complete the 30 days! Once you get a pattern started, you won’t want to break it. After seven days, you will be amazed at how much better you feel! After 21 days, the new routine will become a habit, and after 66 days it will become automatic. Don’t worry if you miss one night, recommit to starting again the next day. It’s important to remember that you have only failed at something when you stop trying.
In conclusion:
Sleep matters! No matter what age you are, sleep matters. It may vary from the time you are a baby to old age, but we all need it. Once you are getting enough sleep, everything in your life will change. I challenge you to set up your own sleep schedule and implement it for yourself for 30 days. I’d love to hear the changes you’ve experienced because of it! You can let me know on my Instragram account nopainallgaincoaching or email me at acgamero16@acgamero16
One-on-one coaching is a great way to start building your confidence, and improve your health! I offer confidence coaching, health & lifestyle coaching, and exercise coaching. Click here for an application form and I would be happy to help you in your journey. You can also contact me at acgamero16@gmail.com or check out my website: www.nopainallgain.ca.
