09 Jun One Simple Shift to Reset and Revive Your Sleep Routine
No need to overhaul everything with your sleep routine, just start practicing this simple rule to enhance your sleep and feel refreshed and ready for productive days ahead.
Follow the 12-12-8 rule to build a consistent, high-quality sleep routine:
- 12: Stop consuming caffeine by 12:00 pm – consuming caffeine thereafter disrupts your sleep cycle. This could include soda, tea, coffee, and energy drinks.
- 12: Offer your body a 12 hour fast – stop eating 2-3 hours before bed and enjoy breakfast 12 (or more) hours later. A nice balance is ending food intake at 7 p.m. and eating again at 7 a.m. When you do eat, enjoy meals that incorporate plenty of vegetables, leafy greens, beans, nuts, seeds, whole grains, organic sources of protein and healthy fat.
- 8: Achieve 8 hours of sleep consistently – create a sleep routine that supports this. If you need to expand sleep time, move your bedtime back by 15 minute increments per week. For instance, if you’re currently going to bed at 11:30 p.m. and you’d like to go to bed at 10:00 p.m., you would move your bed time up to 11:15 in week one, 11:00 in week two, 10:45 in week three and so forth. Gradual shifts will support success!
Here’s to a restful, high-quality night of sleep, and to many more thereafter! Enjoy.
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