015- Perimenopause Micro-Habit Challenge 1: Sleep Your Way to a Better YOU

Ever feel like you're running on fumes? Imagine transforming that feeling into boundless energy—starting with one simple change.

This week, we're launching our August micro topic series by tackling an often-overlooked pillar of health: sleep.

Key Takeaways:

1. Prioritize Sleep: Aim for 7-9 hours of sleep each night to boost your energy and overall well-being.
2. Create a Relaxing Bedtime Routine: Establish a consistent bedtime routine to signal to your body that it's time to wind down.
3. Small Steps, Big Impact: Start with one small change, like setting a consistent sleep schedule, and build from there.

Don't miss episodes 6 and 9 for more on optimizing your sleep environment and stress management techniques.

 Tag me on Instagram at @itsMelissaHinman and let’s commit to a week of life-changing sleep together. This is just the beginning.
Here’s to a well-rested, rejuvenated you!😴

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Disclaimer:  I am not a medical doctor. The information and recommendations provided during our coaching sessions are intended to support your overall health and wellness and are not a substitute for professional medical diagnosis or treatment. Always consult with your physician before making any changes to your medication, treatment plan, or if you have any concerns about your health. 

Transcript

Speaker 1 2:28

As my business coach says, sometimes you have to slow down in order to speed up. So I thought how fitting this would be for the month of August. So I'm introducing my August micro topic series right here on the podcast, starting today, weekly for four weeks. As the summer finishes out and with the impending shifts in routines and schedules, for those of us with kids still in school, august feels like that quick rush rush, hurry up and wait. Month cleaning, prepping or sitting there thinking of all these things that you need to do to happen amongst all the scheduled items that you have on your calendar and you become frozen. So over the next four weeks, we're going to focus on one micro habit a week, dive in and get granular, and I'm not going to let you bite off more than you can chew and I'm not going to let you just sit around and tell yourself you'll wait till after school starts or after Labor Day, or fill in the blank happens whatever the thing is, because you've spent so many years pushing yourself to the bottom of the list. It's time to ignite some micro habits that are going to light a fire towards you feeling more like yourself, more human, more important, more empowered and more energized to tackle this upcoming shift in routine. So let's do it One micro habit at a time. So what's on the docket this week?

Speaker 1 4:17

Sleep Studies have shown that poor sleep can exacerbate symptoms of anxiety, depression and stress levels, which are also common during perimenopause. So prioritizing sleep becomes a key strategy in managing your overall well-being. A woman needs seven to nine hours of sleep at night. Sleep is not just about feeling rested. It's vital for your physical and mental health. Check out episode nine for tips regarding creating an optimized sleep environment what to or what not to eat prior to bedtime, and episode six for some stress management techniques.

Speaker 1 5:07

Now let's break it down. You know that you need seven to nine hours of sleep. Some planning ahead is required, considering the time you have your alarm set for tomorrow. What time should you be asleep by tonight In order to get that amount of sleep? Not the time that you need to be in your bathroom cleaning your nighttime routine, not the time you decide to turn out the lights, but what time should you be asleep by at the very latest? You got that time.

Speaker 1 5:40

All right, let's work it backwards. How long does it take for you to complete your bedtime routine? Your routine may look different. But when I say bedtime routine, for me it's the process of brushing my teeth and water, flossing, washing my face and applying all of my face goop, taking my medication, putting in my retainers and then getting in bed and turning out the lights. This process takes me about 15 to 20 minutes. So let's say you have your alarm set for 5.55 am and you usually fall asleep within 5 to 15 minutes. Your goal lights out time is between 9.30 and 10.30 at night, 10.30 at the absolute latest.

Speaker 1 6:25

Anything less than seven hours of sleep and brain fog is 100% guarantee, especially in my world. So 20 minutes bedtime routine, 15 minutes to fall asleep that means we're backtracking it and the bedtime routine needs to be started between 8.50 and 9.50 pm. So here's your challenge for this week Get more rest. I challenge you to seven to nine hours of sleep every night this week. That's it. We're not going crazy here. We're just talking about seven to nine hours of sleep. That's seven sleeps between today and next week's micro habit challenge. You can do this. It's only seven nights. The light is already at the end of the tunnel.

Speaker 1 7:21

So get calculating when you need to be in bed by in order to obtain those seven to nine hours of sleep and commit to that this week. Just imagine you along with hundreds of other women committing to adequate sleep. Woo, that is empowering. Have a co-worker, a friend or family member who's always saying that they're always feeling like they're running on fumes. Share this episode with them and get them in on this challenge too, because Smash the Crash is dedicated to helping at least 100 women smash that crash feeling with powerful micro habit changes by the end of 2024. Tag me in your Instagram stories at it's Melissa Him and let me know how you're making out with this challenge. Reek one sleep.