Sleep Mistakes You May Be Making

We all value our sleep, which is why it can be incredibly frustrating when it takes hours to fall asleep or when we wake up multiple times throughout the night. Here are some sleep mistakes you may be making that could be sabotaging your sleep.

Having an Inconsistent Sleep Schedule

The Circadian rhythm is the body's natural alarm clock. It alerts the body when it's time to sleep and when it's time to wake up. Having an inconsistent sleep schedule and going to bed at different times every night throws off your Circadian rhythm. As a result, your body no longer knows when to go to sleep. I know it can be challenging, but try to fall asleep at the same time every night, regardless of whether it's a weekend or weeknight.

Using Your Screens Before Bed

When you have trouble falling asleep, you might feel tempted to scroll through social media or binge-watch TV until you feel more tired. Unfortunately, using screens such as your phone or laptop before bed further negatively impacts your ability to fall asleep. The blue light emitted from your screens stops melatonin production, which is your sleep hormone. The never-ending consumption of information and media also stimulates your brain, making it difficult to relax and slow down your thoughts. Instead, put the screens away at least an hour before bed and read a book instead.

Intense Exercise Before Bed

While light exercise, such as a relaxing walk, can help you fall asleep faster, the opposite is true for intense, strenuous exercise. Intense exercise before bed raises your heart rate and gives you a boost of energy, which makes it difficult to relax and fall asleep. It also increases your body temperature and leaves you feeling hot, which is not the optimal temperature for sleep. Try to move your intense workouts to the morning or afternoon instead and leave the evenings to relax.

Too Much Caffeine Late in the Day

Caffeine stays in your body for much longer than you might think. Caffeine is a stimulant— its job is to keep you awake and alert. Not exactly what we're looking for when we want to sleep! Even an afternoon cup of coffee could be negatively affecting your quality of sleep. Cut the caffeine by noon and see if your sleep quality improves. If you need a pick-me-up, opt for a lower caffeine drink, such as green tea. Make sure you stay hydrated throughout the day, as this helps keep you energized without the need for caffeine.

Not Having a Nurturing Evening Routine

Do you feel like you collapse into bed once you've finally checked everything off of your to-do list for the day? Make it your mission to ease into sleep. Find your balance of the perfect evening routine that nurtures you and guides you into slumber in a relaxing, enjoyable way. This may take some trial-and-error, so try different things until you find what works best for you.

Would you love to learn even more manageable ways to accomplish your health goals and feel healthy and energized?

This is what I LOVE to do!!

I am YOUR personal Professional Registered Nurse Health Coach that is constantly here to help you succeed with all your health goals!

I know how to put into action successful goal planning and I can help you succeed in transforming your life, once and for all!!

Let's get going!!

Want help planning and executing your health goals?

Contact Alicia at Health Matters Nutrition & Wellness LLC to schedule your FREE

Discovery Call!

We can talk about YOUR dreams and goals!

Don't forget...we can do it all ONLINE!!!

To learn more about who I am and the programs/services that I offer, click my image below.


Do you think it is too expensive to eat healthily?

What if I told you there are 10 inexpensive grocery items you can stock today

in your kitchen?

I am going to share with you The Top 10 Most Inexpensive Healthy Foods To Keep In Your Kitchen eBook

you can get it today for FREE!


Are you ready to make permanent, positive changes in your life?

Do you want to feel healthy, sexy, strong, and energized again?

Do you need an accountability partner to help get you on track with your health goals?

I would love to help you move forward on your Health Journey!

Together we can age positively and have you sharing in an active life with your family as you have always imagined!

Contact me to set up your FREE Discovery Call today!!

I CANNOT wait to hear from you!

P.S. We also have a Pantry Clean Out Service for those living in the Southwest, MO area!

Not sure what foods you should be stocking in your pantry or cabinet?

CLICK HERE to check it out!

Don't live in the Southwest, MO? No problem!

If you purchase the eBook, Pantry Clean Out Tips: A Simple Guide to Healthier Eating,

you get a comprehensive guide to go through category by category and

clean out that pantry or cabinet and restock with healthy alternatives!

CLICK HERE to purchase your copy of:

Pantry Clean Out Tips: A Simple Guide to Healthier Eating

P.S.S. Want to join our tribe of positive aging warriors?

Want more positive aging health and wellness tips, recipes, free challenges, and support?

Join the private, Facebook group, Simple Healthy Living Over 50 today!

Health and happiness,

Alicia Williamson RN, BSN, MSNW, CHC

#holidaystressrelief #wintersmoothie #essentialoils #healthyholidaymeals #getyourveggies #antioxidant #cheatmeal #offtrack #resetyoursleep #sleep #healthyproduce #produce #goalsetting #winterblues #newyear #getstuff done #seasonalchanges #seasons #fall #familytime #outdoors #exercise #health #wellbeing #healthycookware #psychologicalbenefits #cognitivebenefits #physiologicalbenefits #nature #greenspace #gardening #cognitiveperformance #healthgoals #cortisol #taketimeforyou #metime #alonetime #learntosayno #focus #getoutside #workouttoimprovemood #exercisemakesyouhappy #maketimeforexercise #dowhatyoulove #postworkoutsnacks #healthysnacks #snackingforpower #resistancetrainingover50 #weightliftingover50 #tipstogetbackontrack #backontrack #cheatmeals #cheatdays #buyhealthyeathealthy #healthywholefoods #whatarehealthyfoods #healthyfoods #healthylifestyle #fitafter50 #fitandhealthyafter50 #helpwithwillpower #willpower #healthyhabits #keephealthyhabits #keepontrack #getbackontrack #facethestorm #timetobeginagain #beginagain #startfresh #alwaysanotherchance #changeisgood #positiveaging #healthyaging #agepositively #livewell #healthymindset #howtobuildahealthymindset #mindsetiseverything #theskyisthelimit #whatisyourwhy #healthgoals #setyourselfupforsuccess #attitudeadjustment #changeyourlife #positivemindset #believeinyourdreams #dreambig #habits #healthandwellness #babyboomer #babyboomerhealth #babyboomerhealthcoach #healthcoach #nursehealthcoach #rnhealthcoach #healthmattersnutritionandwellnessllc

5 views0 comments