Smash the Crash: Micro Habit Challenge: Week 1 – Sleep

Welcome back to Smash the Crash! We're kicking off a new micro-series focused on small, manageable changes that can lead to big improvements in your energy. Let's start with the foundation of physical and mental health: sleep.

We all know sleep is essential, but with busy schedules and the demands of perimenopause, getting enough quality sleep can be a challenge. This week, we're focusing on reclaiming your sleep.

The Importance of Sleep

Sleep is crucial for our physical and mental health. It helps regulate hormones, boosts our immune system, and improves our mood. For perimenopausal women, prioritizing sleep is even more important, as it can help manage hot flashes, night sweats, and mood swings.

Setting Your Sleep Schedule

To maximize your sleep, let's calculate your ideal bedtime. Start by determining your desired wake-up time. Aim for 7-9 hours of sleep each night. For example, if your alarm is set for 6 AM, your ideal bedtime is between 9 PM and 11 PM.

Creating a Relaxing Bedtime Routine

Once you've determined your ideal bedtime, establish a relaxing bedtime routine. This could include:

• Taking a warm bath or shower
• Reading a book
• Practicing relaxation techniques like meditation or deep breathing
• Avoiding screens for at least an hour before bed

Challenge Yourself

This week, commit to getting 7-9 hours of sleep each night. Track your sleep patterns to see how you feel with consistent rest. Remember, small steps lead to big changes.

Additional Tips

• Create a sleep-conducive environment: Keep your bedroom cool, dark, and quiet.
• Manage daytime naps: Short naps can be refreshing, but avoid long naps that disrupt nighttime sleep.
• Stay hydrated: Drink plenty of water throughout the day, but limit fluids close to bedtime.
• Avoid stimulants: Limit caffeine and alcohol intake, especially in the evening.

Let's Connect

Share your sleep journey on social media using the hashtag #SmashTheCrashSleepChallenge. Tag me at @ItsMelissaHinman so I can cheer you on!

Remember: Small, consistent changes lead to big results. Let's prioritize sleep and feel refreshed and rejuvenated!

Next week, we'll focus on another micro habit to enhance energy.