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From Insomnia to Restful Sleep: 5 natural steps a busy professional can take to wake up energized!

Updated: Jun 6, 2023

In today's fast-paced world, it can be difficult for busy professionals to find time for self-care, especially when it comes to sleep. Insomnia and poor sleep quality can affect every aspect of our lives, including our work performance, relationships, and overall well-being.

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Below are five natural tips that busy professionals can do to wake up energized and ready to take on the day.

  1. Create a sleep-friendly environment: One of the most effective ways to improve your sleep quality is to create a sleep-friendly environment. This means keeping your bedroom dark, cool, and quiet. Invest in blackout curtains, a comfortable mattress, and pillows that support your sleeping position. Avoid using electronic devices in bed, as the blue light emitted by these devices can interfere with your body's natural sleep-wake cycle. Watch out for your fury friends or baby monitors for kids that may not need that level of monitoring anymore. These, too, can be big distractions while sleeping.

  2. Establish a bedtime routine: Establishing a regular bedtime routine can help signal to your body that it's time to wind down and prepare for sleep. Try incorporating activities that promote relaxation, such as reading, taking a warm bath, or practicing yoga or meditation. Avoid engaging in stimulating activities, such as working or watching TV, before bedtime.

  3. Limit caffeine and alcohol intake: Caffeine and alcohol can both interfere with sleep quality, so it's important to limit your intake of these substances, especially in the evening. Avoid consuming caffeine in the afternoon or evening, and limit your alcohol intake. When I'm eating really clean and treating myself to one drink a week, I notice a huge improvement in my sleep quality. I highly recommend you give this a try!

  4. Exercise regularly: Regular exercise has been shown to improve sleep quality and duration. Aim to get at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week. Just be sure to avoid exercising too close to bedtime, as it can make it harder to fall asleep. This is because your cortisol, your wakefulness hormone, spikes during exercise and can interfere with melatonin.

  5. Practice stress-reducing techniques: Stress and anxiety can interfere with sleep quality, so it's important to find ways to manage this. Figure out what your top stress triggers are and figure out a way to make them less stressful. Try focusing on solutions rather than feeling overwhelmed or stuck in a stressor. Some life stressors are impossible to remove. In this case, consider self-care practices during the day.

In conclusion, poor sleep quality can have a significant impact on our overall health and well-being. By following these five natural tips, busy professionals can improve their sleep quality, wake up energized, and tackle the day ahead with a clear mind and focused energy. Remember, making your health a priority is key to achieving sustainable success in all areas of your life.

If you need additional help with sleep, schedule a free 15-minute Discovery Call with Dr. Lexi to learn how she can help.

©2023. Dr. Lexi Lain. All Rights Reserved.

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