Are you getting a good night sleep?

Body

We all know how important sleep is…

It restores your body, it keeps you healthy, it improves your cognitive function and so much more. The number one predictor for how you’re feeling is if you had a good night sleep. I know when I don’t sleep well, I’m slow, less patient, more prone to argue, and a lot hungrier. Lack of sleep is also usually why I get sick. It’s important we get our beauty sleep, so we wake up energized, refreshed and ready to conquer the day.

Sleep impacts our quality of life in so many ways, it’s important that we make it a priority. However it can often be something that we forget to focus on, think about the following the questions.

  • How often do we check in with our sleep habits?
  • Are we sleeping long enough?
  • How is our sleep quality?
  • Is our sleeping pattern consistent?

Here are ten tips to make sure we are getting high quality and restorative sleep:

1. Sleep During Peek Sleeping Hours

Going to bed with birds and getting up with the birds is beneficial to keep in line with our circadian clock and to help regulate our hormones. Depending on what works for you, try going to sleep between 9pm-11pm and rising early, getting between 7 to 9 hours of sleep. The deepest and highest quality sleep has been shown to happen between the hours of 10 p.m. and 2 a.m.

2. Avoid the “Second Wind”

Sometimes around 10 p.m. you may find yourself experiencing a second wind. This “second wind” is an energy boost from your body, when it uses its energy reserves. These energy reserves are actually meant to be used to restore, repair and rejuvenate your body while you sleep. It’s much better to use that energy to restore your body while you sleep, instead staying up to mindlessly scroll social media or get a few more emails done.

3. Make Your Bedroom a Sanctuary

Create a place for sleep and love, not somewhere for work, watching TV, or any other stressful activities. Make your bedroom a sanctuary – a relaxing space, that gives you peace of mind. This can be done with a few simple touches, maybe some fresh linens, a painting, a plant or something other extras to add to the ambiance. I love to get up, make my bed and add a few throw pillows, then in the evening when I go to bed it feels like a little oasis.

4. Avoid Technology in the Bedroom

Focus on your sleep – having technology in the bedroom like a television or phone, stimulate the brain and disrupt you from having high quality sleep. If you wake up in the middle of night and are struggling to sleep, you don’t want to turn to your phone and start looking through Facebook or Instagram. Instead try focusing on your breathing or do a body scan meditation. If you use your phone for an alarm clock, get an alarm clock that is separate (I have one from Sony that has function to dim the light on it as well). I also keep my phone plugged in my living room, so that I’m not in the habit of going on it in bed.

5. Don’t Go On Electronics an Hour or More Before Bed

The blue light from electronics disrupt your internal clock, produce cortisol and stimulate your brain, making it difficult to fall asleep and get deep sleep. You’ll find that by removing electronics before going to bed, you will create a more restful and peaceful sleep. Instead of the time spent on the electronics, try reading a book, hanging with your partner, or doing a nighttime routine.

6. Get Active (preferably in the morning)

Exercising is great way to increase your quality of sleep. By incorporating exercise into your day, your body will go into a deeper sleep. It’s important when you are working out that you’re getting enough high quality sleep since this is when your body is restoring itself and regenerating its muscles. Studies have shown that exercise in the morning is most beneficial for deep sleep. Exercising in the evening can raise your cortisol levels and your core body temperature for 5-6 hours after the workout, which reduces your sleep quality.

7. Make Your Room Dark

Having a dark room greatly improves sleep quality. Light in the room throws off our circadian clock. Our skin has receptors that can sense the light, which then send messages to our brain that interfere with our sleep. Get some blackout curtains and maybe try wearing an eye mask.

8. Make Your Room Cold 

Sleeping in a cool room helps your body get the deep sleep it wants. When you go to sleep, your core temperature naturally drops, but when you have a hot room this impairs your body’s ability to cool down and then creates a restless sleep.

9. Have a Bedtime Routine

A routine will help your mind know it’s time to relax and go to sleep. It could be a mix of things from washing up, putting on your pyjamas, reading a book, making a cup of tea, taking a bath or journaling. It’s very beneficial to incorporate things like journaling, meditation, reflection, gratitude and prayer into your routine. Also if you like to read before bed, try reading a book for pleasure, not something related to work.

10. Track Your Sleep

There are sleeping apps along with new wearable tech to help bring awareness to your sleeping patterns. I wear a Fitbit to bed, it measures the length of my sleep along with the number of times I’m awake, the number of times I’m restless, and the duration of the time I’m awake/restless. It can really help bring awareness to your sleeping patterns and disruptions in your sleep.

It’s so important that we give our body the restful and restoring sleep it needs. Learn to listen to your body and see how changing some of your sleeping habits can improve your sleep and your health.

With Love,

Lucy

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