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Sleep: How to Maximize Your Sleep to Support Wellness

Sleep is something that is crucial during recovery because of its restorative nature. Unfortunately, when there is a lot on your mind, sleep can be a hard thing to come by. Maybe you feel like you are too busy for sleep or that you don’t need as much sleep as other people do. However, it’s important to remember that healthy sleeping habits are just as much a priority for your recovery as staying committed to your self-care routine. In fact, sleep should be a focal point of your self-care routine! Here are three tips to maximize your sleep to support your health and wellness.

Stretch Away Your Stress

Yoga teacher Kate Bennett explains that “a gentle wind-down is vital for a healthy night’s sleep.” She elaborates on this idea, stating that the increase in technology negatively affects sleeping routines. Unexpected notifications can trigger your stress response, she says, which isn’t what we need when we are trying to get ready for bed. This stress response is characterized by an accelerated heart rate, an increase in muscle tension, and the dilation of your pupils, ultimately making you more responsive and preventing you from getting a good night’s sleep. If you’re feeling stressed before bed, you can do some simple stretches to help you relax. Yoga is a great tool to have in your toolbox. Begin by working on releasing tension in your neck and back, stretching away from the stress. Putting your legs up against a wall also helps you relax. While doing these stretches, remember to breathe in deeply and slowly. Practicing these techniques before bed should improve your quality of sleep.

Give Yourself a Massage

Massage therapist Melanie Barnes urges you to give yourself a calming hand massage before bed. She recommends three-hand stretches followed by five different massage techniques. They are as follows:

  • Stretch 1: Roll your wrists
  • Stretch 2: Unlock your fingers with a stretch
  • Stretch 3: Stretch your fingers back
  • Massage 1: Apply circular motions into your palms
  • Massage 2: Knead the back of your wrists
  • Massage 3: Massage your fingers
  • Massage 4: Knead your palms and wrists
  • Massage 5: Hit the pressure point by your thumbs

Start a Sleep Diary

Finding what works well for you can be difficult since every one of us is different. Keeping a sleep diary can be a helpful way to keep track of what is, and is not working for you in regards to your sleep routine. Finding the patterns is essential to helping you get good sleep. Here are some questions you can answer in your sleep diary:

  • When did you go to bed last night and get up today?
  • When did you fall asleep last night and wake up today?
  • Did you wake up during the night? If so, why?
  • What did you eat and drink yesterday?
  • Did you exercise yesterday?
  • What did you do in the evening yesterday?
  • How do you feel today?

Villa Tranquil Recovery is here to support you as you learn how to practice good sleep habits as a means of supporting your recovery process. To learn more about our services and how we can help, call us today at 866-697-7573.