Guide AREA OF FOCUS:
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
TOOLS
Each week, write in your GRO journal to reflect on how you’re feeling, as you implement new sleep habits.
Day 3-4: 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.
Instagram Group: @GreenHouse_GRO
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