S-L-E-E-P. Your body WANTS it and NEEDS it.
What exactly happens when we are sleeping? Why is it so important?
Well, there are many things but studies have shown that a lack of sleep has been linked to serious things like diabetes, obesity, high blood pressure and even heart disease. It has also been known to shorten your life span. While there are other factors involved, it is still quite telling that these things could all be improved by getting more shut-eye.
Aim for 7-8 hours of quality shut-eye, and see what a difference it makes after one week.
Simple Sleep Strategies To Prepare For A Good Night’s Rest
In my last blog post, I gave you two simple sleep strategies that you could use to begin to get a better night’s sleep. The first was to get on a sleep schedule and the second was to design (or redesign) your sleep routine.
Ready for two more? Okay, here we go!
Tip #3 Avoid alcohol, caffeine, cigarettes, and heavy meals before bed
All of the above can be big sleep disruptors for various reasons. I’d like to touch on heavy meals though. Having a large evening meal can cause indigestion, nausea, gas, bloating and stomach pain. This will for sure keep you up and miserable.
If you can, try to eat your meals 2-3 hours before bed. If you are feeling hungry before it’s time to get in bed, have a light snack 45 minutes before shutting down for the night.
Tip #4 Say goodbye to the evil blue light
At least 60 minutes before bed, shut off your cell phone, TV, computer, iPad, etc. Anything that radiates that evil blue light goes O-F-F.
Why?
The blue light inhibits your body from releasing the hormone Melatonin. This is the hormone that causes you to feel sleepy and it stays elevated in your bloodstream during periods of deep sleep. When the blue light hits your retina, the effects of Melatonin are immediately reversed and it actually promotes wakefulness over that of sleep.
Tracking Your Sleep
I want to encourage you to implement the 4 tips I have laid out for you this month over a period of 2 weeks. Notice the time you begin feeling sleepy. Notice the time you wake up on your own, sans alarm. Notice how you feel in the first 30 minutes of the morning, and how you feel throughout the day.
Doing this will give you a good picture of how your body is responding to the sleep it is getting, and/or where you need to make tweaks.
Remember, health radiates and so can you!
Shine Bright,
Carolina Marrelli
PS: Which has been your favorite sleep strategy tip? Comment below!
