How much "me time" do you need? A guide to taking care of yourself

Work meetings, brunch dates, kids' weekend activities — you dutifully jot down all commitments to keep on track. But what would happen if you wrote “self care" into your planner a few times a week?

Seriously. Can you even remember the last time you had “me time"—where you only focused on taking care of yourself?

It might feel indulgent, but it's not a luxury. Just like eating well, exercising, and getting quality sleep are essential for your health, giving yourself a break to de-stress and refocus is another way to take care of yourself for optimal physical and mental health.

Many people try to squeeze leisure time into the hours before they go to sleep — sacrificing all-important slumber time. But there are better ways: Read on to find out how to work more "me time" into your day.

How to Practice Self Care and Get More "Me Time"

Consider the question “what is me time?" when you think about how you would like to spend your leisure hours each week.

For some, it might mean doing exercise, for others, it's reading, socializing with friends, napping or watching a show by themselves. (Why is sleep important when it comes to "me time"? Find out below.)

It's helpful to keep a list of “me time activities" in your phone or written down somewhere that you'll frequently see. Some people love the consistency of doing the same thing every week, while others enjoy trying something new.

Here are some ways to practice self care:

• Go for a walk/exercise

• Do a craft, sew, color or work on a creative project

• Draw a warm bath and soak before bed

• Work on a puzzle

• Read a book in bed

• Listen to a podcast or audiobook

• Keep a journal (you might try one of these 6 journal styles for physical and emotional wellness)

• Develop a stretching routine or do restorative yoga poses with a bolster pillow

• Organize a closet or a pantry (taming the chaos in a small area can help you feel calmer) and give away things you don't need

• Cook a new recipe or bake some treats

• Get inspired by practicing Hygge, the Danish concept of coziness and contentment, and cuddle up with a plush blanket

• Adjust your bedtime routine—it could even help your metabolism

Feel free to come up with your own ideas. Only you know how to take care of yourself.

Add "Me Time" to Your Calendar

Want to make sure to get time for yourself? Schedule it in.

In order to make the most of your time, put everything in your calendar, so you can take advantage of small chunks of time to take care of yourself.

This could be 30 minutes a day or an hour or two (or more!) every week that is a permanent and non-negotiable scheduled break for you to check in with yourself.

Struggling to find space for a break? Look for places in your calendar where you can delegate household chores or put limits on screen time.

Protect Your "Me Time"

If someone invites you somewhere during your scheduled "me time," say “no, thank you"—think of this commitment just like you would a dentist appointment or tickets to a show.

Consider this: Another way to answer the question of “what is me time?" is that it's time when you aren't taking care of others or allowing notifications and calls to disrupt you. It's when you address your own needs for a specific length of time each day or each week.

That doesn't mean it's easy. If you're a parent of young children—particularly a mom—chances are that you spent more time caring for your children during the pandemic, according to research from Pew Research Center.

A pre-pandemic survey found that full-time working parents reported having only 32 minutes to themselves each day.

So make "me time" a priority. After re-centering, you'll likely feel more focused and positive when it's time to return to life's responsibilities.

Why Is Sleep Important When It Comes to Taking Care of Yourself?

Carving out time for self care can help improve your sleep. In fact, the more time you have for yourself during the day, the faster you may fall asleep at night, research suggests. In a study published in the Journal of Sleep Research, scientists called 102 working parents every evening for eight days and then again one year later.

The researchers asked the parents how many hours they slept the night before, how well they slept and how long it took them to fall asleep. They also asked parents whether they had had enough time for their children and for themselves during the day.

The more time the working parents had for their kids and for themselves on a given day, the faster they fell asleep at night, the scientists found.

Making sure you get enough sleep at night and throughout the week, in general, can help you feel more energized throughout the day. The Sleep Number^® smart bed helps to measure factors that affect your sleep quality, using personal insights to help improve your overall sleep health and wellness.

Change the Way You Think About "Me Time"

We all have 168 hours in a week. Telling yourself that you are busy and don't have time for anything keeps you feeling overwhelmed, notes Jonathan Alpert, a Manhattan psychotherapist and author of Be Fearless: Change Your Life in 28 Days.

He suggests focusing on making good use of the time you have at your disposal.

When life gets stressful, knowing you have some “me time" set aside to help you recharge could help you get over the hump during those difficult moments. (Parents of young kids, we're looking at you!)

When you feel your best, it's easier to tackle your toughest tasks and chores so you can fully relax and recharge during “me time."

If you want to feel and sleep well, don't forget to schedule time for yourself. Do it now!

Like diet and exercise, quality sleep is essential for optimal wellbeing and performance. Because everyone's sleep needs are different, Sleep Number^® smart beds sense your movements and automatically adjust firmness, comfort and support to keep you both sleeping comfortably. Find your Sleep Number^® setting for your best possible night's sleep.