Are you refreshed, focused, and ready to start your day each morning? Maintaining adequate amounts of sleep is important for optimal health. Approximately one third of people do not get enough sleep. Are you feeling run-down, irritable and struggling to focus? You may want to take a good look at your sleep patterns.
Sleep is critical for tissue repair, muscle growth, protein synthesis and allows our organs the rest and recovery they need. As we sleep hormones are released to help regulate and control appetite, stress, growth, metabolism, and other essential body functions.
Benefits of sleep are:
-increased energy
-strong immune system
-focus
-creativity
-better mood
-less anxiety
-less irritability
Sleep deprivation may affect you by:
-weight gain
-risk for chronic disease (hypertension, obesity, diabetes, and cardiovascular disease)
-increased risk for injuries (falling, stubbing toe, cutting yourself in the kitchen)
-decline in cognitive function (impaired decision making)
-increased anxiety (anxiety, sadness,anger, irritability, tearful)
We may want to reach for stimulants throughout the day to keep us going. Let’s press pause for a moment and take a look at what we can do to improve the quality of our sleep.
Steps we can take to improve the quality of sleep:
-adults, strive for 7-9 hours of sleep each night
-limit caffeine intake
-limit sugar intake
-enjoy a light evening meal
-relax (yoga, meditation, journaling, reading)
-hydration is important, however, hydrate mostly earlier in the day, then slow down in the evening to avoid the middle-of-the night bathroom run
Let’s now focus on the environment for better sleep. We want to create a peaceful setting in the bedroom. Some action steps would be as follows:
-aromatherapy (diffuse lavender, cedarwood, or vetiver essential oils)
-declutter
-remove all electronics (TV, computers, cell phones, video games, tablets, etc.)
-organic cotton sheets
-reduce light and sound (room-darkening curtains/shades, eye mask, earplugs)
Creating bedtime routines can improve the quality of your sleep. The body can get into a healthy rhythm if you go to bed and rise consistently. Try lights out at 10:00 p.m. and wake up at 6:00 a.m., for example. Bathing with epsom salts and essential oils is a calming practice before bedtime. To reduce “busy brain” at night it may be helpful to journal, and/or keep a pen and pad on the nightstand. This way you can write down all your concerns and grocery list then fall to sleep knowing that list will be there tomorrow.
Honoring our need for quality sleep is vital for our well being. A good night’s sleep can be the missing link for a healthy lifestyle. What steps will you take to improve your sleep?
Nighty-night!
With much love,
-Christina