Have you said bye bye to sleeping through the night?
Are you feeling exhausted or “running on stress hormones” all day?
Here’s some tips to help you get back to a restful night
The science of sleep is fascinating, complicated and growing
Sleep is this daily thing that we all do and yet we’re only just beginning to understand all of the ways it helps us and all of the factors that can affect it.
Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.
Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!) That doesn’t mean if you’re not sleeping well you should give up exercise though because exercise can help your sleep patterns.
Knowing this it’s easy to see the three main purposes of sleep:
- To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
- To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
- To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.
Do you know how much sleep adults need? It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night.
Try not to skimp on this. The guidelines are science based and no, you’re not that different!
So if you’re not sleeping, here are some tips to help you get a better night…
Tips for better sleep
- The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it. This means turning off your lights 8 hours before your alarm goes off 7 day a week. I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.
- Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber). Choose the whole orange instead of the juice (or orange-flavoured snack). Make sure you’re getting some protein every time you eat.
- During the day get some sunshine (preferably in the morning) and exercise. These things tell your body it’s daytime; time for being productive, active and alert. By doing this during the day it will help you wind down more easily in the evening.
- Cut off your caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing. Yes, this includes your beloved chai latte. Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening.
- Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This would include dimming your artificial lights, closing all screens and perhaps reading an (actual, not “e”) book or having a bath.
To make it easier why not try implementing one of these at a time? Perhaps try to go to bed 10 minutes earlier every night this week or switch off your phone, tablet or TV half an hour before you go to bed. Then next week extend the screen free period a bit longer.
You don’t have to do it all at once but you should do it!