sleep Archives - Tenacity Counselling

Love them or hate them, mornings happen. For those of us who are not morning people, here is a list of some common morning rituals that successful people utilize to supercharge their day:

Wake up at the same time every day: Establishing a consistent wake-up time can help regulate your body’s natural sleep-wake cycle and improve your overall sleep quality.
Exercise: Many successful people start their day with some form of physical activity, whether it’s a morning run, a yoga session, or a quick workout at home. Exercise can help boost your energy and productivity for the rest of the day.
Meditate or practice mindfulness: Taking a few minutes to focus on your breath and clear your mind can help you start your day with a sense of calm and clarity.
Eat a healthy breakfast: Skipping breakfast can lead to low energy and poor concentration later in the day. Instead, try to start your day with a nourishing breakfast that includes protein, healthy fats, and complex carbohydrates.
Plan your day: Many successful people take a few minutes in the morning to review their schedule and prioritize their tasks for the day. This can help you stay focused and on track throughout the day.

Remember, the most important thing is to find a morning routine that works for you and helps you feel energized, focused, and ready to face the day ahead.

Sleep is a fundamental need for humans to function at there best. In addition to proper nutrition and exercise, a regular good nights sleep can help lead to better wellness in people. Struggling with our sleep can have negative effects on how we perform in our daily life. Beyond making us tired and moody, a lack of sleep can have serious effects on our health. Increasing our propensity for obesity, heart disease, and type 2 diabetes. The good news is there are lots of proven strategies that can help those that struggle with sleep to improve and get some shut eye.

Try some of these tips to get you a better night’s sleep:

1) Relaxation techniques, including breathing exercises or meditation, may help you fall asleep.

2) A warm bath, shower, or foot bath before bed can help you relax and improve your sleep quality.

3) Exercise can have a positive effect on sleep. Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep.

4) Eat a small healthy snack (such as an apple with a slice of cheese or a few whole-wheat crackers)

5) Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.

6) Blue light tricks your body into thinking it’s daytime. Try to avoid electronics right before bed to reduce your exposure to blue light before bed.

7) Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.

8) Optimize your bedroom environment by eliminating external light and noise to get better sleep.

9) Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.

10) Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.