Swellness LLC

Your guide to sustainable wellness

I’m so glad you’re here! With each newsletter you will receive easily digestible tips regarding fitness, exercise, nutrition, meal prep, and much more!

A healthy lifestyle that produces lasting results is 100% possible, and my goal is to show you how you can achieve just that…it’s probably simpler than you think. I’m here to teach you that wellness doesn’t have to be complicated or boring. You can be excited about moving and fueling your body in ways that are sustainable for your unique journey.

So let’s dive in! Today’s topic is all about sleep hygiene : your behaviors and practices surrounding sleep and preparation for sleep. Sleep is a super important factor to your overall health and wellness, but unfortunately, it is often overlooked when individuals are seeking to improve their health.

So how can you have healthy sleep hygiene? Allow me to break it down into a few basic principles that have served me well.

• Aim for at least 7-9 hours (recommended for adults ages 18-64) of quality sleep each night. However, no one knows your body as well as YOU, so evaluate how many hours of sleep you need for optimal function and to feel your best. Set that as your nightly goal.

• To help you get the best sleep, set a consistent bed time each night and do your best to stick with it – even on the weekends! Develop your nightly routine, and schedule when it will begin each evening.

• Put away the screens at least one hour before your bedtime. The use of electronics within one to two hours of bedtime can prevent the natural production of the hormone melatonin, which regulates sleep. If you like winding down in bed before you go to sleep, try reading, listening to calming music, praying/meditating, or even stretching.

• Do your best to limit afternoon naps, caffeine, and alcohol as all of these impair your sleep quality.

• Ensure the temperature and lighting are at a level that will not disturb your sleep. This will vary from person to person, so again, evaluate in which environment you get the best sleep, and try to stick with that each night.

Good sleep is something I personally have struggled to achieve for years. The above tips have really helped me, so maybe they will help you too. Or if you’re one of the lucky ones that sleeps as soundly as a baby every night no matter what, you can just share this with a tired friend 😜

Until next time, have a Swell Day!

If you are looking for a partner who can provide individualized, one-on-one support, schedule a call to discover if the Swell Life Program is a good fit for you. The consultation is 100% free with no strings attached.