Best Sleep Tips
This week’s blog is all about sleep. We can often dismiss the importance of quality sleep and think we are able to function just fine on six hours of sleep or less. However, research shows that is not the case and lack of sleep has been associated with a number of health issues. Sleep deprivation has been linked to obesity, heart disease, cancer, arthritis, stroke, and Alzheimer’s disease. In order to be truly healthy, getting quality sleep is essential. Sleep impacts all of your body’s systems and can affect everything from your memory, to how your body processes food and regulates blood sugar, to your immune system. Yet according to research from the CDC, nearly 40% of Americans report sleeping less than the recommended 7 hours per night.
If I have convinced you of the importance of quality sleep, check out my top tips for getting a good night's rest below. Incorporate some into your own routine!
Create and stick to a sleep schedule. Going to bed and waking up at the same time everyday is one of the most impactful things you can do to improve your sleep. It allows your body to get into a routine and know what times are for sleeping and what times are for being awake. And yes, this includes weekends.
Create a bedtime routine. Once you know your ideal bedtime, set aside some time right before then to wind down and create a relaxing evening routine. Do some light stretching, meditate, take a bath, read a book, journal, make a warm drink. Anything that will help you turn your brain off and get ready for restful sleep.
Create an ideal sleeping environment. Ensure that your bedroom is a calm and relaxing place that is welcoming for sleep. Cool, dark, quiet environments are best for sleep. Clean up any clutter, get a mattress and blankets you love, have earplugs or an eye mask if you need them, and set the temperature cooler (60 - 67 degrees is the ideal sleeping temperature).
Ditch the screens. The blue light from screens disrupts your body’s natural circadian rhythms, increases alertness, and can increase stress, all of which make it much more difficult to fall and stay asleep. Try to keep your phone, tablet, computer, and TV out of the bedroom and put them away at least 30 minutes before going to sleep. Also if you wake up in the middle of the night - do not pick up your phone. It will make it that much harder for you to fall back asleep.
Watch the caffeine. Caffeine is not a bad thing but it can impact your sleep depending on when you drink it and your metabolism. Caffeine has a half life of about 5-7 hours so try to keep any caffeine to before noon to ensure it is out of your system by the time you are trying to go to sleep.
Avoid alcohol. Contrary to popular belief, alcohol does not help you sleep. While it may help you relax and even fall asleep, alcohol actually keeps you in the lighter stages of sleep so you will wake up groggy and less refreshed. Alcohol also increases the chances that you will wake up in the middle of the night when its effects have worn off.
What you do when you wake up matters. Getting direct exposure to some light first thing in the morning (ideally natural sunlight), will help to set your body’s clock and get it into a healthy and natural circadian rhythm. This can make it easier to wind down and sleep well at night.
Sweet dreams!!
