Wellness Wednesday: Sleep Smarter (Not Harder) Part 2
Wellness Wednesday: Sleep Smarter (Not Harder)
—Part 2 ๐
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Last week, we broke down the "anatomy" of a good night’s sleep—looking at metrics like latency and efficiency. But before we dive into the "how-to" tips today, I want to address something I think is a common flaw in human nature: the “all or nothing” response.
The "Always Something" Mindset
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There is a massive "gray area" between the "ALL" and the "NOTHING" side of that pendulum swing. Lately, I’ve seen a lot of frustration online—like a mother I saw on Instagram giving health coaches a hard time for suggesting we "strive" for perfect sleep.
I hear her. I’ve been that mother. I know the deep sleep deprivation that comes with raising small, precious humans. Even now, I still sleep like a new mother whenever my grandbabies come for a sleepover!
Here is what I don’t want you to miss: Just because you can’t do it all doesn’t mean your only option is to throw your hands up and do nothing. In my practice, I live by the phrase "Always SOMETHING." Whether it’s exercise, meditation, or sleep—do what you can with the season of life you are in, and trust that it will improve.
4 Step-by-Step Shifts for Better Rest
If you have the space to try "something" this week, here are four high-impact shifts inspired by Shawn Stevenson’s Sleep Smarter to help you maximize the sleep you do get.
1. Get Your "Vitamin Light" Early โ๏ธYour sleep timer starts the moment you wake up. Getting direct sunlight for just 10–15 minutes early in the day helps regulate your circadian rhythm and sets the stage for melatonin production later that night.
2. Honor the "Digital Sunset" ๐ฑBlue light from screens tells your brain it’s high noon, suppressing melatonin. Try a "Digital Sunset" by turning off screens 60 minutes before bed. If you can't, use blue-light-blocking settings or glasses.
3. The "Caffeine Curfew" โCaffeine has a "half-life" of about 6 hours. If you have a cup at 4:00 PM, half of it is still in your system at 10:00 PM! To protect your sleep quality, try a caffeine curfew of 2:00 PM.
4. Keep it Cool โ๏ธYour body temperature needs to drop slightly to fall into deep, restorative sleep. The ideal room temperature is actually quite cool—around 65–68°F (18–20°C).
Find Your "Something" This Week
You don't need to overhaul your entire life tonight. Pick one of these tips that feels doable for you. Remember: progress over perfection.
If you feel like your "pendulum" has been stuck on "nothing" for too long and you need a guided way back to balance, I’m here to support you.
๐ Learn more about my Private Wellness and Employee Wellness programs: www.step-by-stepwellness.com
Until next week, remember: There is always a healthy(er) choice.
Hugs and Health,
Lisa
