Page 5 - Banish Burnout & Fatigue EBook

Here are three ways to improve your sleep quality:

Evening rituals- Your body is set to a rhythm. You are working in sync with

calendars, clocks, and other routines that create the rhythm of your life. Your
evening rituals can enhance these rhythms and get you ready for a great night’s
sleep. Begin with an evening routine that is consistent, and promotes peace and
harmony in your home. After work, take some time to reconnect with your spouse,

help kids with homework, and prepare for the next day. Pack backpacks and place
them by the door. Verify what you need to be ready for the next day and get
organized. Eat a healthy dinner at the table with your family and engage together
in meaningful conversation. Limit television and computer usage. Make distinctive

transitions between mealtime and bedtime prep: including showers, brushing of
teeth, bedtime stories, etc. Remind your kids as it nears time for each transition.
Being consistent and predictable in your evening routine will reduce conflict and
improve the quantity and quality of your whole family’s sleep.

Soothing and comfortable environments- One of the best indicators of the quality
and quantity of your sleep is the state of your bedroom itself. From the
temperature of the room to the thread count of your sheets, the details matter.

Having an environment that is free of distractions such as noise, light, or too few or
too many blankets makes all the difference when it comes to your sleep. Create an
environment that promotes comfort and calm, and your sleep quality will improve
dramatically.

Exercise and eating well- Believe it or not, what you eat and how you exercise
affects your sleep. Eating foods that are high in salt or too spicy for your digestive
system during the day can affect your ability to stay in a deep sleep. Eating food

too close to bedtime can also affect your quality of sleep. Drinking too much water
and having to wake up multiple times to use the bathroom can break your cycle of
restorative sleep and leave you feeling tired and worn-out. Exercise is a key
contributor to high-quality sleep. Cardio and muscle training are excellent ways to

ensure you sleep deeper and harder. Even those with anxiety report that working
out helps them fight the insomnia that worrying causes. Schedule workouts
multiple days per week to increase your quality of sleep.

Sleep is a key factor in both preventing and recovering from burnout. Getting your
family into an evening routine and your sleep environment ready for bed will help
you optimize your sleeping time and have you feeling refreshed and ready for the
next day.

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