Sleep

"Sleep is the golden chain that ties health and our bodies together"-  Thomas Dekker

Hi Friend!

Sleep is one of the three pillars of health, along with nutrition and movement – it is a fundamental part of your overall health and wellbeing. Sleep affects all aspects of your health and, conversely, it is affected by everything that is going on in your mind and body, as well as in your environment. That’s why sleep problems and solutions must be looked at in the context of YOU.

Sleep makes up one-third of your life, which is huge – yet, it remains largely invisible, unless it’s disturbed. Some people wish they could skip over this part of life, or try to sleep less, thinking they’ll be able to be more productive or have more fun. Nothing is further from the truth! That’s because sleep isn’t a luxury; it’s a necessity. If you don’t get enough, your productivity and fun time will suffer.

Sleep impacts all of your body systems – cardiovascular, muscular, nervous, endocrine, skeletal, lymphatic, respiratory, digestive, urinary, and the reproductive system. Sleep also affects metabolism, and is closely linked to weight gain and loss. Poor sleep also has been linked to cancer, injuries, poor brain health and even an increased risk of glaucoma.

Want to improve your sleep? Here are some very helpful tips:

1. Lower the room's temperature.

Make sure your bedroom maintains an ideal temperature is essential for promoting sleep- a colder environment promotes better sleep quality. When your body temperature drops slightly, it signals your brain that it's time to sleep. So, consider adjusting your thermostat or using fans to create a comfortable, cool atmosphere in your bedroom.

2. Make the perfect sleeping spot.

Your bedroom should be a sanctuary dedicated to sleep. To achieve this, focus on making it cool, dark, and quiet. Investing in high quality sheets and pillows can enhance comfort and support, while blackout curtains can block out any light that might disturb your sleep. Moreover, you can use earplugs or a white noise machine to minimize unwanted noise.

3. Have a set time to sleep and wake up

Consistency is vital in regulating your sleep-wake cycle. Establishing a fixed bedtime and wake-up time—even on weekends—helps synchronize your body's internal clock. It makes falling asleep easier and makes waking up feel refreshed.

4. Experience both daylight and darkness

Exposure to natural light in the day helps regulate your circadian rhythm. Spending time outdoors during daylight hours signals your body that it's daytime. Conversely, ensure your bedroom is dark at night to promote melatonin production, the hormone that regulates sleep.

5. Don't look at your clock

Looking at the minutes tick by can worsen feelings of anxiety and frustration when you're struggling to fall asleep. Instead, turn your clock away from you or place it out of sight to prevent yourself from focusing on the time.

6. Don't take naps in the daytime.

While a short nap can boost energy, excessive daytime napping disrupts sleep. If you need to nap, limit it to at least 30 minutes earlier in the day so you won't have a hard time sleeping.

7. Exercise enough (at the appropriate times)

Regular physical activity benefits overall health and can improve sleep quality. Moderate daily exercise helps reduce stress, tire out your body, and promote deeper sleep. However, avoid vigorous exercise when you're about to sleep, as it may have the opposite effect.

8. Get Cozy

Comfortable sleep surroundings are essential for getting quality rest. Ensure your mattress and pillows adequately support your body and are free from lumps or sagging. Choosing the right sleepwear can contribute to your overall comfort and sleep quality. Opt for loose-fitting pajamas made from breathable, natural fabrics like bamboo or cotton to help control your body temperature and avoid overheating at night. Avoid fabrics that trap heat or feel constricting because they can disturb your sleep by causing discomfort.

9. Write before you sleep

Journaling before bed is a therapeutic practice. It clears your mind of worries and stressors, helping you relax and unwind before sleep. Spend a few minutes jotting down your thoughts, feelings, or things you're GRATEFUL for to promote a sense of calm and mental clarity.

10. Don't have too much caffeine

Caffeine disrupts sleep by blocking the effects of adenosine, a neurotransmitter that promotes calmness and drowsiness. To avoid disrupting your sleep, limit caffeine intake, especially in the afternoon and evening. You can choose caffeine-free alternatives like herbal tea before bed.

11. Change your sleep position

Finding a comfortable sleep position is crucial for getting quality rest. Try different sleeping positions, such as on your back, side, or stomach. See which gives you the most support and relieves discomfort or pain. Changing your position will help you sleep better at night.

12. Imagine happy things

Positive visualization before bed can help calm your mind and promote relaxation, making it easier to fall asleep. Imagine yourself in a peaceful setting like a tranquil beach or lush forest. Focus on the sounds, sights, and sensations around you. Thinking about happy scenarios helps create a sense of tranquility and well-being.

13. Don't sleep in to make up for lost sleep

Sleeping in on weekends can be tempting to compensate for lost sleep during the week. However, it can disrupt your sleep-wake cycle and make it harder to fall asleep. Instead, maintain a consistent sleep schedule, even on weekends, to support healthy sleep habits.

14. Don't drink alcohol before sleeping

While alcohol may make you feel sleepy, it can disturb sleep patterns and lead to fragmented, poor-quality sleep later in the night. To promote better sleep, avoid consuming alcohol close to bedtime and opt for non-alcoholic beverages instead.

15. Bathe or shower in the evening

A warm shower or bath before sleeping helps relax muscles and signal to the body that it's time to prepare for sleep. Additionally, decreased body temperature after a warm bath or shower can induce sleepiness, making it easier to fall asleep.

16. Wear a sleep mask

Using a sleep mask blocks out light, creating a dark surrounding. This promotes deeper and more restful sleep. Choose a comfortable, adjustable sleep mask that fits snugly over your eyes without putting pressure on them, allowing you to sleep undisturbed by light.

Achieving a good night's sleep is crucial for your overall health and well-being, and implementing these tips can improve your sleep quality.

By prioritizing your sleep and consistently practicing these tips, you can transform your nightly routine and wake up refreshed and ready to take on the day.

Are you struggling with sleep? What tips may work for you?

XO Jenna