The #1 Best Way to Improve Your Health

What if you could improve your health in just a few days? Would you try it?  

There is one simple change you can make today that will enhance your mood, increase your energy, sharpen your mental clarity, reduce the risk of accidents, boost your immune system, lower your chances of developing chronic diseases, and—most importantly—add 5-10 years to your life. 

What if I told you it’s completely free? 

Is it exercise, nutrition, drinking more water, or some magical pill that promises to heal everything? No, it’s none of these. The secret is something we all have access to every single day. 

It’s sleep! 

Our bodies are designed to self-heal each night. But in our modern world, it can be challenging to understand how to fully harness this incredible, free superpower. The good news? It's easier than you might think. Here's how to make the most of your sleep: 

1. Sleep During the Darkest Hours of the Night 
   Not all sleep is created equal. The greatest benefits of sleep occurs between 10 PM and 4 AM. During the darkest part of the night our bodies go into their most restorative state if we are asleep. Aim to be asleep during these hours for maximum healing benefits. Try your best to keep your sleep uninterrupted during this window. 

1. Establish a Consistent Sleep Schedule 
   Going to bed and waking up at the same time every day helps your body establish a natural rhythm. This consistency signals to your body that it’s time to restore and recharge, leading to deeper, more rejuvenating rest. 

1. Put Away Screens at Least an Hour Before Bed 
   Our brains are highly sensitive to the blue light emitted by phones, computers, and TVs. These devices can disrupt your natural sleep-wake cycle and make it harder for your body to relax. Turn off screens at least an hour before you hit the pillow, allowing your mind to unwind. 

1. Avoid Alcohol and Caffeine in the Evening 
   While alcohol and caffeine can seem like an easy way to unwind or stay alert, they can interfere with your ability to fall into a deep sleep. Try to avoid consuming them in the hours leading up to bedtime for a more restful night. 

1. Create a Quiet, Dark Sleep Environment 
   Your surroundings matter! Keep your bedroom cool, dark, and quiet to encourage better sleep quality. Consider blackout curtains, earplugs, or white noise machines to block out distractions that could disrupt your rest. 

If you're already doing some of these things, congratulations! You're on the right track. Now, try leaning into this sleep superpower even more. Prioritize these habits, and watch as your health, energy, and overall well-being improve. 

Remember: Your body has the remarkable ability to heal itself every night. With the right sleep habits, you can unlock your greatest potential and dramatically improve your quality of life. 

Some threats to our sleep require support. Reach out to Union EAP anytime, with Care Coordinators available 24/7, if you need any support to improve your health and well-being! 

Always,

Dr. Calvina Ellerbe 

Members Matter