It's a new year and maybe you haven't had time to even begin to think about how to prioritize your health. Many people start off the new year thinking, "This is the year I will... (fill in the blank)," yet 80% of goal setters never realize their deepest desires. There are many reasons but the primary reason is not knowing where to start and not knowing how to turn actions into habits. Part 1 of this article will look at how to start and Part 2 will review how to keep your goals alive and attainable.
If you don't know where to start, consider the positive opposite of what you don't want. For example, "I don't want to keep waking up at 3:00 am in the morning and feel like a Zombie for the rest of the day." The positive opposite might be, "I want to get 7 hours of restful sleep each night and feel more energy during the day." According to the National Sleep Foundation and their 2023 Best Slept Self Sleep Report, there is a strong link between sleep and mental health. Here are some additional findings:
Almost 7 in 10 adults (65%) who are dissatisfied with their sleep experience mild or greater levels of depressive symptoms.
People with difficulties falling or staying asleep just 2 nights a week have higher levels of depressive symptoms than those without sleep difficulties.
50% of all adults who sleep less than the NSF-recommended 7-9 hours experience mild or greater levels of depressive symptoms.
Over 90% of adults who engage in high levels of healthy sleep behaviors, including the basics of NSF’s Best Slept Self®, have both good sleep health and report no significant depressive symptoms.
As a middle-aged, post-menopausal woman, a good night's sleep is at the top of my priority list because if I don't get enough sleep, that impacts every other goal I have in my life. Sleep is a precurser for well-being and ill-being. If you are not sleeping well, then that can have a cascading impact on other health metrics - heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, depression and iummunity, further complicating chronic disease. Researchers have also found connections with sleep disorders to Dementia and Alzheimer's Disease. That should seal the deal to conquer your slumber strife.
Here is a brief summary of the NSF's Best Slept Self (R) recommendations:
Get adequate amounts of light during the day to boost your natural diurnal rhythm.
Boost your metabolism with 150 min of exercise each week.
Have consistent, quality meal times each day so your body is in balance.
Avoid heavy metals, nictotine, caffeine and alcohol.
Incorporate a relaxing wind down routine and sleep the same hours each night.
Sleep in a quiet, cool, dark, device-free environment. Put screens away 1 hour prior.
Here is a carefully curated list of the top 5 recommendations from this and other models of healthy aging and longevity, such as The Blue Zones and the PERMAH model of Flourishing. If sleep is not your main concern, see the list below, just in case you need some additional ideas on where to start with your wellness goal setting journey. Think of one area that is getting in the way of optimal health. Write down what you want to see more of with that goal. Next week, we'll look at daily habits and how to ensure your goals are sustainable.
If you are still stuck, connect with us and set up a Free Consultation to discuss your unique needs so you can Think. Thrive. Feel Alive.
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