Are Poor Sleep Habits Robbing You?
Sleep habits are one area to evaluate when trying to figure out why you do or don’t feel rested.
I have my clients keep a daily sleep journal for two weeks to establish an understanding of how he or she is contributing to his or her own misery. Sometimes seeing your terrible sleep habits on paper is the impetus for change. For others, they aim to please so they “humor” me and do the homework just because it is assigned. (If you want to download the sleep tools, you can do it here.)
It is through this exercise that my clients see why they are exhausted. Or gaining weight. Or eating a boatload of unhealthy, refined carbohydrates.
What Are Your Sleep Habits?
Are you really only giving your temple (your body) the opportunity for 5 or 6 hours of sleep, tops? Going to bed at midnight with an alarm going off at 5 am, only gives you the opportunity for probably 4.5 hours of sleep. You don’t fall asleep instantaneously. If you want to give your body the opportunity to “take” 8 hours of sleep if that is what it needs, you need to plan to be in bed for 8.5 hours or longer if it takes you a bit to fall asleep.
What Is Sleep Hygiene?
Sleep hygiene refers to the sleep habits and practices you go through each night. For some of you, sleep hygiene is great. For others, your sleep habits leave a little bit to be desired!
10 Rules For Improved Sleep Habits
Avoid the Nightcap
Although it may help you fall asleep, it can prevent you from staying asleep.
Say No to Caffeine Products
Discontinue these products at least 4 hours before bedtime, longer if you are sensitive to caffeine. It is a stimulant and can keep you staring at the ceiling!
Avoid Nicotine
Stop your nicotine intake an hour before bedtime, and avoid it during the night also. (I can’t believe I actually have to type that! Do people really wake ‘n vape at night?)
Don’t Fill Your Belly
A light snack before bedtime is fine, but avoid eating a large meal immediately before bed.
Avoid Last-Minute Exercise
Exercise is an extremely important part of your VHP (Vital Healthy Person) routine, but try not to exercise within 2 hours of bedtime.
Have a Sanctuary
Keep your bedroom tidy and welcoming. Choose a comfy mattress and quality bedding that you will look forward to crawling into. Quiet and peaceful.
Keep It Comfortable and Dark
Find the right temperature for you. Not too hot. Not too cold. But just right. Darken your room when possible.
Ban TV and Electronics
The blue light and the stimulus of TV and electronics can keep you awake longer. Read quietly at bedtime instead of watching TV or sending an email. (Besides, those people can wait!)
Prepare Your Body For Sleep
Improve your sleep habits. Start your bedtime routine at the same time each night. Your body will start to realize that it is time to wind down and prepare for sleep.
Keep Regular Hours
Try to keep regular times for going to bed and waking up, even on the weekends or vacation. (Or as close to it as humanly possible!)
About Carmen M. Woodland
Carmen found her path of passion years ago as a dental hygienist. After a stint in graduate school to earn her M.B.A., she left clinical hygiene practice to start her business, Integrative Myofunctional Therapy. In addition to seeing clients in her private online practice, she also teaches the craft of myofunctional therapy in her Myo Mastery Program, coaches dental offices on how to implement myofunctional screening into the daily practice, and speaks frequently in various settings.
Carmen is a provider for the Foundation of Airway Health, where she works diligently for the recognition, diagnosis, and treatment of airway related disorders.
In addition, she is a proud member of several professional associations that afford her the opportunity to learn so that she can help her clients. Her professional memberships include:
How To Work With Carmen
Free Online Assessment
ALL clients start with an ONLINE assessment. This is complimentary (1 per family) and you can schedule that here.
See Carmen In Person
I have a private studio located in Grand Junction, Colorado. If you want the option to work in person, please contact me to discuss this possibility!
Comprehensive Exam
All clients must have a comprehensive myofunctional exam before beginning therapy. Click here to schedule.
Is My Therapy For You?
I do an excellent job of choosing the best clients to work with. I have programs of all types and prices, including payment plans. You can check out my programs here.
Myofunctional Therapy Resources
I am LIVE on Facebook most Wednesdays at 11:30 am Mountain time. I cover a huge range of topics!
I have the Tongue-Tie and Myofunctional Therapy Support Group on Facebook, which you are encouraged to join.
I have an extensive blog.
I’m growing a great YouTube channel.
I am very active on Instagram!
Are you a Facebook Fan of Integrative Myofunctional Therapy?
Sign up to down load my free assessment tool and check “yes” to get my weekly email about all things myo!
I teach a free class called: “Become a V.H.P: Your 6 Step Roadmap to Becoming a Vital Healthy Person By Understanding Your Myofunctional Impairment”. You can watch one of the video replays here.