August Wellness Newsletter: “Creating a Good Sleep Routine for Restful Sleep”
- Gretchen Pound, PhD
- Aug 7
- 3 min read
Hello and Happy August!
As summer winds down and routines shift again—whether it's back to school, back to work, or back to earlier sunsets—now is the perfect time to reset your sleep habits. Sleep is foundational to our physical, mental, and emotional health, yet many of us struggle to get the rest we need.
💤This month, we're focusing on building a consistent sleep routine that promotes deep, restful sleep.
🌙 Why Sleep Matters
Getting 7–9 hours of quality sleep each night helps to:
Improve memory, focus, and productivity
Boost immune function
Support mood stability and mental health
Regulate weight and metabolism
Enhance recovery and physical performance
🛏️ 6 Steps to Create a Restful Sleep Routine
Set a Consistent Sleep & Wake Time
Go to bed and wake up at the same time every day—even on weekends. This trains your internal clock and improves sleep quality.
Create a Wind-Down Ritual
Spend the last 30–60 minutes before bed doing calming activities: reading, journaling, stretching, or taking a warm bath. Avoid screens during this time.
Limit Stimulants in the Evening
Avoid caffeine after 2 PM and limit alcohol or heavy meals within 3 hours of bedtime. These can interfere with deep sleep.
Make Your Bedroom a Sleep Sanctuary
Keep the room cool, quiet, and dark. Invest in comfortable bedding and consider using blackout curtains or a white noise machine.
Get Morning Light Exposure
Sunlight in the morning helps regulate your body’s circadian rhythm. Try stepping outside for 10–20 minutes early in the day.
Be Consistent, Not Perfect
Life happens. If your routine gets off track, gently guide it back. Progress, not perfection, is the goal.
🧘 Bonus Tip: Try a Bedtime Meditation
A short guided meditation or breathing exercise can calm your mind and prepare your body for sleep. Apps like Calm, Insight Timer, or Headspace have great free options.
💬 Community Question
What’s your go-to nighttime ritual?
Reply to this newsletter or tag us on [Instagram/Facebook] with your favorite bedtime habits!
🌟 Sleep Challenge for August
Try sticking to a consistent bedtime and wake-up time for 7 days straight.
Notice how your energy, mood, and focus improve. Let us know how it goes!
Wishing you peaceful nights and energized mornings,
Dr. Gretchen Pound
UPDATES:
Exploring Life & Business with Gretchen Pound of Healthier Life Coaching (HLC).
Read https://sdvoyager.com/interview/exploring-life-business-with-gretchen-pound-of-healthier-life-coaching Dr. Gretchen's rich background in the recent SDVoyager - San Diego Most Inspiring Stories feature. In the article, Gretchen explains how she's gotten to where she is today!
Dr. Pound and Healthcare life coaching were recently featured in San Diego Voyager, where her innovative work in wellness and personal development was spotlighted. She has gained increasing recognition across various media platforms, having been featured in multiple podcasts and prominent publications, including San Diego Women's Magazine and San Diego Voyager. Her insights and expertise continue to attract attention, and this August, she will be featured in The Metro, further solidifying her presence as a thought leader in the healthcare and life coaching space.
Join us on Social Media: Follow us for more insights and updates.
And Remember
"I want to make a difference in people’s lives!
I work to ensure everyone has an
equal opportunity to succeed."
-- Gretchen Pound, PhD