Sleep Well
Did you know that August is National Wellness Month?
Sleep, one of the four pillars of health, has a huge impact on your health.
Are you sleeping well?
Do you feel cut off from the world when your phone battery runs out? Some people feel a great deal of anxiety when their phone dies so it’s no surprise that we’re pretty good at making sure our phone battery is recharged on a regular basis.
What about you?
Do you take the time to make sure your “battery” is recharged sufficiently?
In 2014, the CDC called sleep deprivation a public health epidemic. Sleep is a necessary biological function for almost every living organism. Getting enough sleep is not a luxury – it is crucial for good health Lack of restorative sleep can lead to decreased immunity, poor mood (depression), lack of focus & attention, decreased coordination, diabetes, stroke, headaches, and weight gain.
Here are some tips to help you get a good night’s sleep:
Eat no later than three hours before bed – when your GI system is working to digest food, you don’t sleep as deeply. Eating prior to bedtime also impedes the body’s overnight detoxification process. Instead of noshing on those high fat or high sugar foods before bed plan a healthy breakfast to nourish you when you wake up.
No TV in the bedroom (& other electronic devices turned off) – The blue light from your TV, computer, smart phone, and other electronics can mess up your natural rhythm – your body may think it is daylight and not nighttime. Many people find it helpful to shut off electronics an hour before bed to give your brain time to calm and relax.
Avoid alcohol – it might help you get to sleep but results in poor quality sleep disrupts your sleep cycles.
Avoid caffeine after noon – it makes sleep worse. Even if you think caffeine doesn’t affect your sleep, you’ll be surprised at how much deeper your sleep can be. Herbal teas don’t have caffeine and are ok.
Avoid exercising right before sleep – Outdoor exercise early in the day helps to wake you up and walking after dinner at dusk helps you prepare for sleep. But don’t give up the intensive exercises, just schedule them earlier in the day or at least three hours before bedtime.
Practice the regular rhythms of sleep – go to bed and wake up at the same time each day - Even on the weekends! Keeping regular hour helps your brain know when to rest and when to be awake.
Sound proof and light proof your bedroom – Both sound and light can wake you up and disrupt your sleep. White noise machines and blackout curtains can help with noise and light concerns.
Check for sleep disorders – sleep disorders, like sleep apnea, can cause a lack of restorative sleep. Ask your doctor to test you if you suspect a sleep disorder.
A good night’s sleep can restore both your body and your mind. Seven hours of restful sleep seems to be the sweet spot. Try these tips to help you get your best sleep. Keep doing them until they become a habit. Be sure to notice any changes in how you feel.
Your challenge this week is to be intentional about getting 6 to 8 hours of sleep each night.
What works best for you to get your 6 to 8 hours each night?
Which areas do you feel you need to work on?
Post in the comments below and let me know.
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