You already know that a good night’s sleep can make you feel sharper, but what if it’s also the key to boosting your mood, focus, and long-term health?
This week’s featured article breaks down simple, science-backed sleep hygiene habits that can help you fall asleep faster and wake up refreshed. Because sometimes the most powerful wellness upgrade isn’t a new supplement or gadget, it’s learning how to truly rest.
Make it a great week!
Featured Resources 🙏🏾
Mindful Moment 😌
Pause, follow the guide below, and observe 3-5 DEEP breaths. Gently rest your gaze on something nearby, and notice its colors, shapes, and textures without judgment.
Mindful Movement 🙆🏾♂️
This week's practice can help calm the nervous system, release physical tension, and restore a sense of balance. Try this 2-3 times throughout the week and notice how you feel after each time.
Mindful Reflection ✍🏾
How do I currently define success, and does that definition reflect my values or external pressure?
Share your responses with us on Threads, and be sure to #balanceperiod
Affirmation 🗣️
Say this to yourself silently or out loud:
"I define success on my own terms and stay true to what matters most to me."
Upcoming Health/Wellness Events 🗓️
There are no highlighted events to share for this week’s issue. If you’d like to promote an upcoming event in the Generational Wellness Digest, we’d love to hear from you! Just send us an email [info@balanceperiod.com] with the details, and we’ll be happy to feature it in a future edition.
Simple Habits That Help You Get Better Sleep 😴✨
Good sleep isn’t just about feeling rested; it’s the foundation for better mood, sharper thinking, and stronger overall health. But according to the CDC, about 1 in 3 adults in the U.S. don’t get the recommended 7 hours of sleep a night (CDC). The good news? You can dramatically improve your rest by practicing sleep hygiene—a set of simple habits that make it easier to fall asleep, stay asleep, and wake up refreshed.
Why It Matters
- Sleep fuels everything: From immune health to focus at work, your body and brain rely on consistent, quality rest.
- Small changes add up: Even adjusting your bedtime by 30 minutes or limiting caffeine in the afternoon can help.
- Poor sleep takes a toll: Long-term sleep deprivation is linked to higher risks of heart disease, obesity, and depression.
Top Sleep Hygiene Practices
Try these evidence-backed tips to improve your sleep:
- Stick to a schedule: Go to bed and wake up at the same time every day, even on weekends.
- Create an evening routine: Spend the last hour before bed doing calming activities (reading, stretching, meditation, soft music).
- Make your bedroom sleep-friendly: Keep it cool, dark, and quiet; invest in a supportive mattress and pillows.
- Limit caffeine and alcohol: Avoid caffeine after early afternoon, and keep alcohol moderate as it can disrupt deep sleep.
- Cut the screens: Turn off phones, tablets, and TVs at least 30 minutes before bed to avoid blue light stimulation.
- Get natural light during the day: Morning sunlight helps regulate your body’s internal clock.
How to Advocate for Better Sleep (For You and Others)
- Talk about it: Normalize conversations about sleep needs with family, friends, and co-workers.
- Push for rest-friendly culture: At work or school, advocate for realistic deadlines and respect for off-hours.
- Model the habit: If kids or loved ones see you prioritizing sleep, they’re more likely to do it too.
- Share resources: Point people toward reliable info, like this newsletter!
Better sleep doesn’t just help individuals, it boosts collective well-being. When we’re rested, we’re more patient, focused, and emotionally resilient. By making sleep a priority in our personal lives and encouraging it in our communities, we help create healthier, happier spaces for everyone.
Interested in learning more? Read this week's featured article
Subscribe & Earn 💌
Looking for ways to boost your wellness and get rewarded for it? Subscribe to the Generational Wellness Digest and join our referral program! Share the love—refer a friend and get a free Mindful Merch when they sign up. It’s a win-win for your health and theirs!
Your Opinion Matters! 🫶🏾
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