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Day #5 Start a Bedtime Routine

Updated: Jul 3, 2020

Creating a bedtime routine is crucial for your health and wellness. According to the sleep foundation, 74% of people have difficulties with sleep. Sleep is important for your brain function and overall quality of life. Healthy sleep can improve cognition, memory, metabolic function, healing, productivity, and positive thinking. But what about those who have difficulties sleeping? There are many diagnoses, health problems, and medications that can affect your sleeping patterns. Always discuss your sleep problems with your doctor. There are many things you can do to improve your quality of sleep. Let's first talk about the benefits of sleep:

Sleep boost your immune system

according to the Mayo Clinic, “During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation may decrease the production of these protective cytokines. Also, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep.”

Scientists believe that “while we sleep, memories and skills are shifted to more efficient and permanent brain regions, making for higher proficiency the next day.”

Poor sleep has repeatedly been linked to a higher body mass index (BMI) and weight gain. Lack of sleep wrecks havoc on the balance of Leptin and Ghrelin hormones'. When you do are not sleeping well, the body makes more ghrelin and less leptin, leaving you hungry and increasing your appetite.

There is a lot of negative health cost by lacking sleep. Sleep should be viewed as a vital process in our health and wellness. “One of the most important of these functions may be to provide cells and tissues with the opportunity to recover from the wear and tear of daily life. Major restorative functions in the body such as tissue repair, muscle growth, and protein synthesis occur almost exclusively during sleep." Our bodies require a certain amount of sleep to be at our optimum health. Here is a chart to see how much sleep you should be getting.

Not sleeping well? Here are some great tips on how to get a restful nights sleep.

  • Meditate prior to bed

  • Take a nice warm bath

  • Exercise daily but make sure its at least 2 hours prior to bedtime

  • Go to bed at the same time each day

  • Wake up at the same time each morning

  • Make your room dark

  • Mind the temperature...cooler is better

  • Put down the screens 2 hours before bedtime

  • Get the recommended amount of sleep


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