Sleep
This month, we’ll focus on tracking our sleeping habits and making mindful changes to facilitate improved sleep through a 30-Day Gradual Sleep Improvement Program. Read through this month’s GRO Guide and be sure to follow our resident-exclusive Instagram account, @GreenHouse GRO for helpful tips throughout the month
Understanding the importance of Sleep
Leading sleep scientists describe sleep as a non-negotiable biological necessity and the statistics echo this sentiment According to the CDC, over a third of adults in the U S regularly don’t get the recommended amount of sleep (1) This sleep deficit is not just an inconvenience; it’s linked to an increased risk of chronic conditions such as obesity, diabetes, and heart disease
How to Get More Sleep:
Going to bed and waking up at the same time every day helps regulate our internal clock, making it easier to fall asleep and wake up refreshed Additionally, banishing screens from your bedroom can significantly improve your sleep quality
Create a Bedtime Ritual
Whether it’s reading a book, practicing gentle stretches, or drinking magnesium supplements, these rituals signal to your body that it’s time to wind down Experts emphasize the profound link between sleep and mental health Prioritizing your sleep is, in essence, prioritizing your mental well-being
A 30-Day Plan for Gradual Sleep Improvement
Embarking on a journey to better sleep doesn’t have to be overwhelming Consider this simple 4-week challenge that builds upon itself week by week.
Week 1: Establish a Consistent Sleep Schedule
Day 1-2:
Set a fixed bedtime that allows for 7-9 hours of sleep
Wake up at the same time every day, even on weekends
Day 3-4:
Each week, write in your GRO journal to reflect on how you ’ re feeling, as you implement new sleep habits.
Create a calming bedtime routine This could include activities like reading a book, taking a warm shower, or practicing gentle stretches
Day 5-7:
Avoid caffeine and heavy meals at least 2-3 hours before bedtime Dim the lights in the evening to signal your body that it’s time to wind down
Milestone: By the end of week 1, you should notice a more consistent sleep schedule and a calming pre-sleep routine
AREA OF FOCUS:
Sleep
Week 2: Remove Screens from the Bedroom
Day 8-10: Remove electronic devices (phones, laptops, tablets) from the bedroom
Day 11-14:
Establish a “ screen curfew” at least 1 hour before bedtime Replace screen time with relaxing activities like reading a physical book or practicing mindfulness
Milestone: By the end of week 2, your bedroom should become a screen-free sanctuary, promoting a more peaceful sleep environment
Week 3: Create a Bedtime Ritual
Day 15-17: Experiment with different bedtime rituals to find what suits you best Consider activities such as listening to calming music, practicing deep breathing, or enjoying a cup of caffeine-free herbal tea
Day 18-21: Make your bedtime ritual a non-negotiable part of your evening routine
Milestone: By the end of week 3, you should have a personalized and enjoyable bedtime ritual that signals to your body that it’s time to sleep
Week 4: Prioritize your Mental Health through Sleep
Day 22-24: Reflect on how your improved sleep has affected your mood and mental well-being.
Day 25-28: Introduce mindfulness or meditation practices to your bedtime routine to enhance relaxation
Day 29-30: Evaluate and adjust your sleep environment. Invest in blackout curtains, comfortable bedding or soothing scent, if needed
Milestone: By the end of week 4, you should have a well-established sleep routine that not only improves your physical health but also enhances your mental and emotional well-being
Remember, this 30-day plan is a gradual approach to building better sleep habits. Each action item contributes to a holistic improvement in your sleep quality and overall wellness.
Use your fitness tracker to analyze your sleep patterns. TOOLS
MEET THE EXPERT:
Sean Carroo
Sean Carroo is the cofounder of Wellness Flow, a boutique health and wellness clinic offering vitamin IVs, blood panels, peptides and other services to clients with locations in Columbus and Dayton, Ohio
Sean’s background in engineering and experience as a lifelong athlete led him to a passion for optimizing his health This eventually led to Sean opening Wellness Flow in 2019 in Dayton and a second location in Columbus in 2022 In his practice, Sean utilizes a variety of health optimizing modalities and Wellness Flow client love the ‘not one size fits all’ approach to addressing their wellness concerns.
In the GRO program, Sean brings his expertise in recovery techniques, supplements and health tracking to assist Green|House residents in optimizing their sleep habits, an essential practice for leasing a healthy life
Follow Sean on Instagram @sean carroo
Follow Wellness Flow on Instagram @wellness flow
RESEARCH SOURCES:
Centers for Disease Control and Prevention. (2022). FASTSTATS: Sleep in adults. Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-andstats.html