Each of us puts something of our own into the concept of “self-care”: someone adheres to proper nutrition and uses natural cosmetics, someone loves experiments and is constantly testing new cosmetic procedures, and someone has enough home care. But there is something without which self-care is not complete – it’s a sleep schedule. It is from here that the term “sleep care” appeared, which forms the correct mode of life. In our material, you will learn how to properly organize “sleep care” and establish all life processes.
What is “sleep care”?
Self-care is often associated with spa treatments, expensive facials, and exclusive health food, but that’s not the case. According to the World Health Organization, self-care is defined as “the ability to promote health, prevent and manage disease, with or without support from a healthcare provider.”
But many do not take into account the fact that sleep is one of the main components of health, so it should be given due attention and care for it.
Sleep is important for preventing cardiovascular disease, improving mood, increasing learning and memory performance, and minimizing weight gain. Sleep affects every aspect of our health, and therefore taking care of it is the practice of creating a sleep order that benefits mental and physical health. Caring for him involves not only stopping your favorite TV series until midnight and setting an alarm for the morning – this is a whole complex that includes our daily habits, visits to doctors, leisure and more. Below we provide a list of what you need to change or start implementing in your life so that sleep becomes better and brings natural benefits to our body.
Sleep care plan
Make a sleep schedule
The best way to implement a sleep care regimen is to create a schedule that works for you. Everyone is different, and whether you’re a night owl or an early riser, you need to create a sleep routine that suits your daily routine, needs, and preferences.
For example, if your working day starts after 10, then there is no point in waking up at 6 or 7 in the morning, simply because it seems to be more correct. Not at all. Build your sleep schedule so that you feel comfortable: wake up without torment and sleep for 7-9 hours. Always go to bed and wake up at the same time every day to accustom your body to the routine. Also track how much time you need for a good rest.
Learn to unwind after a day at work
If you think that after finishing the working day, after cleaning the house and working out in the hall, you will put your head on the pillow and fall asleep at exactly 21:00, then we hasten to upset you – this will not happen. Our brain needs to rest and relax, this is what promises quality sleep. Consider resting rituals before bed: write a page in your personal diary, meditate, drink chamomile tea, or treat yourself to a face mask. All this is a great way to calm the brain and fall asleep easily.
Create a relaxing atmosphere
The atmosphere inside your home can either favorably influence, or vice versa, oppress. For example, a pile of dirty laundry or a mountain of dishes in the sink is unlikely to predispose you to a peaceful bedtime. So try to close your household chores before you go to bed and reward yourself with a relaxing environment: light aroma candles (or regular ones), dim the lights and do not use gadgets 30 minutes before bedtime. Create a romantic atmosphere for yourself and the result will not keep you waiting.
Minimize the amount of coffee and do not sleep during the day
In sleep care, it is important to observe daytime habits. So, for example, a cup of coffee after 14:00 and a daytime nap will definitely bring down the sleep pattern. Every body reacts differently when it comes to caffeine, so figure out what is the best time for you to have a coffee break without disturbing your sleep patterns. Afternoon naps can also adversely affect your nighttime routine, but if you haven’t been able to overcome your afternoon naps, then The Sleep Foundation recommends only 20 minutes of naps.
Stick to the sequence
While your sleep pattern is just getting better, try adjusting your daily routine. It should suit you as much as possible, be comfortable and one that you would like to regularly observe. When your sleep schedule, nighttime routine, and daily habits are aligned, it will allow your internal clock to know when to go to bed and when to wake up. Try to follow the rules we recommend in our “sleep care” plan.
Remember that sleep can harmonize not only the internal state, but also improve the appearance and improve the quality of life.