The Power of Ritual for Daily Movement and Sleep Hygiene

As an NBC-HWC and founder of Momentum Fit, I’m passionate about helping people create healthy habits that stick. One of the most important things I’ve learned is the power of ritual.

Rituals are repetitive behaviors that help us wind down, relax, and prepare our bodies and minds for sleep. They can also help us to get into a groove with our daily movement routine.

Daily movement is essential for our overall health and well-being. It helps to improve our cardiovascular health, strengthen our bones and muscles, reduce our risk of chronic diseases, and boost our mood and energy levels. Walking is a great form of daily movement that is accessible to everyone. It is a low-impact activity that can be done at any pace and for any duration of time. Walking is also a great way to get some fresh air and sunshine.

Here are some of the benefits of walking:

  • Improves cardiovascular health

  • Strengthens bones and muscles

  • Reduces the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer

  • Helps to control weight

  • Improves mood and energy levels

  • Reduces stress and anxiety

  • Boosts cognitive function

  • Improves balance and coordination

Walking is often underrated as a form of exercise, but it is one of the best things you can do for your health. It is a simple yet effective way to get the movement you need to stay healthy and feel your best.

Here are a few tips for getting more walking into your day:

  • Park further away from your destination and walk the rest of the way.

  • Take the stairs instead of the elevator.

  • Get off the bus or train one stop early and walk the rest of the way.

  • Go for a walk during your lunch break or after dinner.

  • Find a walking buddy or join a walking group.

Aim for at least 30 minutes of moderate-intensity walking most days of the week even if you can only break it up into shorter walks; every little bit counts.
Here are a few tips to schedule more movement into your days and how to stay consistent.

  • Set a specific time each day for your workout.

  • Start and end your workout with the same warm-up and cool-down routine.

  • Create a workout playlist or use the same workout app each time.

  • Find a workout buddy or join a fitness class.

  • Acknowledge Small Accomplishments

Sleep hygiene is the set of practices and habits that we follow to improve our sleep quality. It is important because sleep is essential for our physical and mental health. When we don’t get enough sleep, we are more likely to experience various problems, including fatigue, difficulty concentrating, mood swings, and increased risk of chronic diseases such as heart disease, stroke, and diabetes. There are many things that we can do to improve our sleep hygiene. Some of the most important include:

  • Go to bed and wake up at the same time each day, even on weekends.

  • Create a relaxing bedtime routine, such as taking a warm bath, reading a book, or listening to calming music.

  • Avoid caffeine and alcohol before bed.

  • Make sure your bedroom is dark, quiet, and cool.

  • Wind down before bed by avoiding screens and bright lights.

Changing your schedule can be difficult, but it’s important to be patient and consistent with your new rituals. Here are a few tips to help you make the transition:

  • Start slowly. If you’re used to going to bed at midnight and waking up at 10am, don’t try to go to bed at 9pm and wake up at 6am right away. Start by going to bed 15 minutes earlier and waking up 15 minutes earlier each day until you reach your desired schedule.

  • Be flexible. There will be days when you need to adjust your schedule due to work, social commitments, or other factors. That’s okay! Just try to get back on track as soon as possible.

  • Find a support system. Having friends or family members who are also trying to change their schedules can help you stay motivated. You can support each other and hold each other accountable.

If you’re struggling to create or stick to healthy rituals, I encourage you to book a health coaching consultation. I can help you identify your goals, develop a personalized plan, and provide the support and accountability you need to succeed.

Book a free health coaching consultation today to learn how to create healthy behaviors that will last a lifetime.



By: Cortney Welch – BS, CSCS Did you know that your body is made up of 60-85% water? Hydration is such a simple and vital


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