In our previous article, we emphasized the importance of creating a comprehensive health system that supports your overall well-being. Now, let’s dive deeper and explore how to build two concrete pillars of your personal wellness system: sleep and movement. By crafting a system for these vital components, you’ll be on your way to achieving sustainable health. Remember, everyone has different needs, so tailor this to suit your bio-individual needs.
Personal Wellness System: Sleep
Identify your starting Point
Start by assessing your current sleep patterns. How many hours do you typically sleep each night? Are you consistently waking up feeling refreshed, or do you often find yourself groggy and tired? Do you have trouble falling asleep or staying asleep? Do you have to go to the bathroom in the middle of the night? Are there any other noticeable things about your sleep, or lack thereof? This assessment will inform where you should focus your efforts within the sleep pillar of your health system. If you already sleep well, consider this a strength to build upon.
Set your sleep goals
Realistic sleep goals might include aiming for 7-8 hours of quality sleep each night, reducing the number of nighttime awakenings, and improving your sleep quality. Create a timeline to gradually adjust your sleep habits, starting with an extra 15-30 minutes per night. If you are only sleeping 5 hours a night, setting a goal of 5.5 hours may be a great place to start. Remember, starting small is key to build up small successes. If you are someone who can jump right in, then go for it! Otherwise, don’t be afraid to go slowly. Building healthy habits is a marathon, not a sprint.
Build a sleep routine
Design a sleep routine that promotes healthy sleep hygiene. This might include setting a consistent bedtime and wake time, creating a calming pre-sleep ritual, and avoiding caffeine and screens before bed. Allocate time for these activities in your daily schedule. If you are waking up to go to the bathroom at night, for example, maybe try not drinking anything 1-2 hours before bed. Drinking alcohol before bed can be disruptive, so try limiting drinks to 4 hours before bed, if at all. If you enjoy tea, and midnight toilet trips aren’t a problem, passionflower tea is a gentle and calming way to invite your body to rest.
Track your sleep progress
Use a sleep journal or a sleep tracking app to monitor your sleep patterns. Record the hours you sleep, any disturbances during the night, and how you feel upon waking. Over time, you’ll identify patterns and areas for improvement. Free options include keeping a sleep journal by your bed or using one of the many free sleep tracker apps online or natively available on your phone. Spendy options include Oura rings and Apple watches to get the most concrete information without having to write something down.
Stay adaptable
Be open to adjusting your sleep system as needed. Life can be unpredictable, and factors like travel or work schedules may affect your sleep routine. Adapt to these changes while keeping your long-term sleep goals in mind. Take what you can and modify what you cannot. If you know you need your specific pillow to sleep, is it possible to travel with it? How old is your mattress and have your sleep needs changed since you bought it? Is there too much light or noise coming into the room? How about the temperature? All of these things are great places to look to find that sweet, sweet, rest.
Personal Wellness System: Movement
Identify your starting point
Again, evaluate your current activity levels. It’s important to know where you are starting, to know where you are going. Do you lead a sedentary lifestyle, or are you moderately active? This assessment will guide you in building the movement pillar of your health system. Acknowledge your current strengths, such as regular walks or an active job, and use them as a foundation.
Set your movement goals
Realistic movement goals could involve increasing daily steps, incorporating strength training, or engaging in regular aerobic activities. Maybe you enjoy dancing and have seen a local Zumba class, or perhaps you and your dog could both use more sunshine and vitamin tree. Take a look at your energy and/or mobility needs. Perhaps your goal is to walk to the mailbox for now, or perhaps it is making a lap around your house. There is nothing too small, depending on your goals. Create a timeline for gradual improvements, starting with small, achievable goals.
Build a movement routine
Design a weekly exercise routine that aligns with your movement goals. Schedule time for activities such as walking, jogging, yoga, or gym sessions. Make it enjoyable by choosing activities you like. If you aren’t sure what you would like, start sampling options. Many studios and gyms offer a free day pass or trial class. You could explore multiple options to see what feels fun. The more you enjoy it, the more likely you are to continue.
Track your movement progress
Use a fitness tracking app or journal to record your physical activities. Monitor the duration, frequency, and intensity of your workouts. Over time, you’ll see progress and can adjust your routine accordingly. As with sleep, you can go completely lo-fi and track this in a journal or you can download a free app like MyFitnessPal, to help track your activity. For a pricier option, think Fit Bits and Garmin watches, if you are looking to really hack your movement.
Stay adaptable
Life’s demands can change, and so can your fitness level. Be flexible and open to modifying your movement system. Whether it’s due to an injury, time constraints, or a change in interests, adapt your routine to stay on track with your long-term health and wellness goals. If you travel frequently for work, how might this look on the road? What else might be interesting if you get bored? There are numerous ways to incorporate movement into your life, so get creative.
Creating personal wellness systems are about crafting structures that support your well-being in various aspects of your life. By focusing on concrete pillars like sleep and movement, you’re setting the foundation for a healthier, happier you. Start small, track your progress, and remain adaptable on your journey to sustained wellness. Apply this formula to any aspect of your life you want to strengthen and let us know how it goes! We would love to hear what systems you are creating for yourself.
Ready to build your personalized health system but need guidance and support? Schedule a breakthrough session with us to get expert coaching and assistance on your wellness journey. Prefer something a little lighter touch? Check out the articles on Wellspiration for myriad ideas on exploring your own health and wellness journey. Until then, wishing you abundant health and limitless joy!