040 | Be Badass with Me: Healthy Sleep Habits

Like many others, I do better sticking to my goals when I have some accountability. To help with that, I’m running the Be Badass with Me mini challenge so that, together, we can implement sustainable, healthy habits to help us feel like out best, most badass selves. Over the next 8 or so weeks, we’ll develop health habits for sleep, stress management/mental health, nutrition, and movement.

This podcast episode kicks off the challenge with a focus on healthy sleep habits and how to implement them. The best part? This isn’t some generic challenge where I ask you to do what I do. Instead, I walk you through how to find the best habit for you based on what helps you feel like your own version of a badass.

To learn more about the challenge, check out last week’s episode: Be Badass with Me: A Healthy Habits Journey.

15 Healthy Sleep Habits

Limit blue light exposure 30-60 minutes before going to bed; limit your screen time before bed.
Make your bedroom as dark as possible.
Avoid strenuous exercise before bed.
Adjust the temperature so you’re sleeping in a colder environment.
Go to bed at the same time each night.
Avoid alcohol before bed.
Avoid caffeine in the afternoon.
Get at least 30 minutes of moderate activity each day.
Keep a journal.
Create morning and evening self-care rituals.
Eat a smaller meal in the evening and give yourself at least two hours before going to bed.
Make your to-do list for the next day right after work or after dinner.
Practice deep breathing exercises or meditate before bed.
Expose yourself to daylight first thing in the morning.
Clean or tidy your bedroom after dinner so you have a clean environment to sleep in.

How to Choose and Implement the Habit

Identify where you’re at now, mentally and situationally.
Identify where you want to go and how you want to feel.
Make a list of general healthy habits or actions that have worked for you before and potential habits that may be worth trying, or trying again.
Select one sleep habit you want to practice that supports where you want to go and how you want to feel. Really consider how this habit will support better quality sleep for you.
Identify an existing habit or trigger that you can use for habit stacking or to use as your cue for the habit.
Identify what this habit looks like under the worst case scenario, when you’re in crisis mode or just off your normal routine—create your plan B for these moments so you can stay on track.
Finally, consider how you want to track this habit and how you know if it’s working.

As I walk you through the steps, I share the habit I’m going to practice over the coming weeks. Fun fact: It might not sound like a typical sleep habit.

I hope you’ll join me! Let’s chat more over on the Facebook group. See the link below to join the group.