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Week 4 Lifestyle Challenge: Create a Sleep Ritual

Week 4 Lifestyle Challenge: Create a Sleep Ritual

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The Basics:

Sleep is essential to our health and well being. It’s during sleep that our bodies and brains get to rest and regenerate. If you’ve ever operated on a lack of sleep, you’ve felt first hand how dramatically it can affect your energy levels, ability to think clearly, and athletic performance. The correct amount of sleep will not only make you feel well but it may help control how much you eat. From our experience, people who are sleep deprived are more likely to overeat, especially processed foods (because they’re easier to consume), and have a more difficult time losing fat.

Like most things in our life including eating well, exercising, and practicing mindfulness, good sleep won’t just magically happen for us. If we want to improve our sleep we must make our sleep habits a priority. While we can’t control how many hours we sleep or even the quality of our sleep, what we can control is our routine before bed time. We can adopt behaviors that promote the right amount of restful sleep.

The correct amount of sleep will not only make you feel well but it may help control how much you eat.

We usually can’t jump out of bed in the morning raring to go. We need a little time to wake up, organize our thoughts, and get moving before we’re ready to tackle our day. In the same way, we can’t expect ourselves to go from crazy busy and super active to passing out as soon as our head hits the pillow. Enter the sleep ritual. A sleep ritual allows you to unwind after a stimulating day and prepares your body and mind for rest.


What is your lifestyle challenge?

Dedicate a minimum of 20 minutes to a sleep ritual of your own. At 20 minutes prior to your bedtime, start winding down and preparing for sleep using any combination of the following methods:

Strategies for making it happen:

  • Turn off the TV, close your computer, and SET YOUR PHONE DOWN.
  • Leave your phone outside of the bedroom.
  • Commit to not scrolling your phone while you’re in bed. Save that activity for any other time of day.
  • Turn down the lights. Set the calm and quiet mood.
  • Read a book.
  • Take a bath.
  • Do a “gentle” yoga or stretching “practice”.
  • “Meditate” or listen to a “guided meditation”.
  • Hang out with and cuddle your pets.
  • Listen to relaxing music.
  • Journal.
  • Write down everything on your mind that is worrying you or that you have to do the next day.
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