Achieving physical and emotional wellness takes commitment and mindful choices in daily life. Staying physically fit means making time for exercise, nutritious food, and quality sleep, while emotional well-being involves self-awareness, stress management, and healthy expectations for ourselves and others. No matter where you are on your wellness journey, small improvements can make a big difference!
How Sleep Affects Your Health
Your mind and body are constantly connected, meaning poor physical health can impact your mood, and emotional stress can take a toll on your body. One of the most overlooked but essential aspects of wellness is sleep. It’s just as important as diet and exercise in maintaining overall health. Poor sleep can lead to:
- Increased stress and irritability
- Lower energy and motivation
- Higher risk of physical illnesses (heart disease, obesity, diabetes)
- Poor concentration and memory
This guide will focus on how to improve sleep, with future sections covering diet, exercise, and emotional wellness.
Understanding Sleep Stages
Sleep happens in cycles, moving through four stages:
- NREM 1: Light sleep, transitioning from wakefulness (~5% of sleep time). Some people experience “waking dreams” or slight hallucinations.
- NREM 2: A deeper sleep stage, making up 50% of total sleep.
- NREM 3: The deepest stage of sleep (~20%), important for restoration and healing.
- REM Sleep: Dreaming stage, occurring every 80–100 minutes and lasting longer as the night progresses. This stage supports memory and learning.
How Much Sleep Do You Really Need?
According to the American Academy of Sleep Medicine, here are the recommended sleep times:
Infants & Children: 12–16 hours for babies, 9–12 hours for kids (ages 6–12).
Teens (13–18 years old): 8–10 hours per night.
Less than 8 hours increases the risk of mental health struggles like anxiety and depression.
Adults: 7+ hours per night.
Consistently sleeping less than 7 hours can lead to high blood pressure, stroke, and depression.
Better Sleep Starts with Good Habits
The Mayo Clinic recommends the following sleep-friendly habits:
Stick to a Sleep Schedule
- Set a consistent bedtime (even on weekends).
- Aim for 7–9 hours of sleep each night.
- Create a bedtime routine: dim the lights, avoid screens, and relax before bed.
Watch What You Eat & Drink
- Avoid heavy meals, caffeine, and alcohol before bed.
- Allow 2–3 hours for digestion before sleeping.
- Skip late-night nicotine or stimulants—they disrupt sleep quality.
Exercise Regularly
- Daily movement helps improve sleep.
- Avoid intense workouts right before bed to prevent restlessness.
Manage Stress & Worries
- Write down your to-do list before bed to clear your mind.
- Reflect on positive moments from your day.
- Remind yourself: “I’ll do this better tomorrow when I’m well-rested.”
Create a Sleep-Friendly Environment
- Keep your room cool, dark, and quiet.
- Limit naps to 20–30 minutes (longer naps can disrupt nighttime sleep).
- Get out of bed if you can’t sleep after 20–30 minutes—read or do a relaxing activity instead.
When to Seek Help for Sleep Problems
If sleep issues last more than a month or significantly impact your daily life, it might be time to see a doctor. Sleep disorders can often be treated! Here are a few common ones:
Sleep Disorders & Symptoms
- Insomnia: Trouble falling asleep, staying asleep, or waking up too early.
- Sleep Apnea: Interrupted breathing during sleep, often with loud snoring or gasping.
- Restless Legs Syndrome: Uncomfortable sensations in the legs, causing an urge to move.
- Nightmare Disorder: Frequent, intense nightmares that disrupt sleep.
- Circadian Rhythm Disorders: Difficulty sleeping due to shift work, jet lag, or irregular schedules.
- Hypersomnia: Excessive sleepiness, feeling unrefreshed even after a full night’s sleep.
- Substance-Induced Sleep Disorder: Sleep problems caused by alcohol, caffeine, or medication use.
If you’re experiencing persistent sleep struggles, consult a doctor or sleep specialist for support.
Prioritizing Your Sleep for a Healthier Life
A good night’s sleep isn’t just about feeling rested—it impacts your physical, mental, and emotional health. By making small changes to your routine, you can improve your sleep quality and boost your overall wellness.
At Magdala House, we understand that safe, restful sleep is essential for overall well-being, especially for individuals facing homelessness and housing insecurity or living with Intellectual and Developmental Disabilities (IDD). Many of the people we serve experience significant barriers to rest, from unsafe environments to sleep disturbances that impact their daily lives. Through our housing programs and IDD services, we provide safe shelter, resources, and support to help individuals regain stability and establish healthier routines. Whether ensuring a secure place to sleep or helping someone build better sleep habits, we are committed to promoting wellness for all.
Give the Gift of Rest & Recovery
A safe place to sleep is more than just rest—it’s the foundation for healing, stability, and a fresh start. Your support can provide safe shelter, essential resources, and life-changing programs for individuals experiencing homelessness and Intellectual and Developmental Disabilities (IDD).
Make a Difference Today!
Visit www.Magdala-House.org/donate to make a donation or become an advocate for those in need. Every contribution helps someone find the security and support they deserve.
Together, we can give the gift of rest, recovery, and a brighter future.
