Everywhere you look now you hear about the importance of sleep, nutrition and exercise not only for overall physical health but also for your mental well-being. Sometimes it can seem like a juggling act to try and incorporate new (or re-establish old) routines that puts focus on these important elements, especially when our schedules are already full. If we are trying to add varies aspects of exercise and nutrition in at once, we can be adding too much too soon which can lead us to feel like we are failing- which we can all agree is a horrible way to feel. Let’s explore these three moving parts and ways in which you can build a sustainable routine.
When we do not get enough sleep, we are left a bit more moody and irritable, we might experience food cravings more, and our ability to focus can diminish. Maybe we can go a few days with poor sleep, but eventually it catches up with us. Think of sleep as the foundational work that needs to be done in order to start building a sustainable structure for yourself. Finding a sleep schedule that works with your bodies circadian rhythm can take some adjustments. It is important to realize that, although we live in a society that promotes and praises early birds, not all of us are early risers. Some of us are night owls and struggle to find our place in a society that tells us that this is not correct. Learning to identify with which type of person you are allows you the ability to work with your body and not against it. If you thrive more in the afternoon and evenings, then try and plan your productive times then. Likewise, for our early risers. The most important thing is that you are able to give your body sufficient rest- this involves allowing our minds and body the time it needs to unwind and get ready for sleep (limit screen time and set bedtime routines).
Once your foundation of sleep has been established, the next focus can be on your nutrition. How we fuel our bodies is just as important, if not more important, than how we move our bodies. Think about how your body and mind feel after eating with intention and attention versus eating mindlessly or not nutritionally dense foods. Start small and incorporate different veggies and fruits that allow for more variety in your diet. I love to cook to color- meaning I try and incorporate different vegetables in my meals to create a bright and colorful meal. Having variety helps your gut and lets you become more creative with your cooking, even if it is just trying one new item into a regularly made meal- baby steps make for lasting change. Also pay attention to the times you eat your meals: are they similar each day (creating a routine and learning to work with your hungry cues), are you eating close to your bedtime, and how many snacks are you incorporating throughout the day. These simple questions can give you an overview of where you are right now and help to set goals that you feel will work the best with your body and schedule.
Finally, we can introduce exercise. I try to put nutrition and sleep as the main focuses before suggesting exercise. Without the first two, exercise cannot thrive as a main contender in this balance. Once again, our schedules can be very full so I would suggest looking at what you have going on during your days and weeks to see where you can incorporate movement. This can be going for small walks throughout the day (to break up time sitting at a desk) and it can also be finding time to dedicate going to the gym. There is no right or wrong way to add exercise and movement to your schedule- the most important thing is that you make it your own and that it works with the time you have. Allowing our bodies time to move and get our energy helps to clear our minds and release anxiety that might have built up in our system. A good starting point can also be to begin to notice when your body is holding more stress versus when it isn’t. This can help to determine when movement would be the most beneficial.
The main takeaway with all of this is finding a system that works for you. Once again, there isn’t a right or wrong way to do any of this- it is just what works for you. I can understand that it may seem overwhelming, but take it one tiny step at a time. If you want additional support while you go down your journey, feel free to reach out and learn more about how working with a psychotherapist can help you work towards your goals.
Photo by Vinoth Ragunathan on Unsplash