We spend about one third of our day in bed "asleep"... Are you getting enough sleep? Or do you find yourself tossing and turning struggling to do something that our bodies should be doing "naturally"?
Here's the thing, if sleep is something that is supposed to come to us naturally..why is it such a struggle for so many of us?
Truth is that sleep is not something that just happens... except for teenagers (rapid growth and a multitude of other things you did not appreciate when you were one)! Even babies need to learn how to fall asleep and how to sleep well.
What's so important about getting a good night's sleep?
Good Sleep is a key part of overall good health. Sleep deprivation can lead to a long list of issues:
-It escalates the hunger hormone called gherkin, which increases food cravings (midnight snacking explained)
-It escalates the stress hormone cortisol, which can lead to weight gain, diabetes, heart attacks, high blood pressure, depression, osteoporosis and a depressed immunity
-It causes elevated blood pressure in people with hypertension, which can lead to cardiovascular disease and stroke
Sleep is a necessity not just a luxury for vacations and weekends.
So how can you get better sleep?
These are my 7 Tips that I find have helped me best in my quest for a great sleep. Follow these and rest assured that you can feel more rejuvenated and energized come morning!
1. Practice regular sleep rhythms by going to bed and waking up around the same time each day. Easier said than done, but the more regular your sleep schedule the better your sleep.
2. Create total quiet and darkness in your bedroom. It can be tempting to "fall asleep" to Netflix but the blue light from your screen is damaging to your sleep hygiene and is making the quality of your sleep go way down. If you can't get complete darkness in your space, a sleep mask can be a great investment not only for your sleep but as part of your skincare regime (more on this in another post.)
3. Avoid caffeine before bed, if you want a hot drink try a caffeine free tea. One of my favourites is mint tea before bed.
4. Get regular exposure to daylight for at least 20 minutes a day because the sunlight triggers your brain to release melatonin, which is vital for healthy sleep.
5. Warm yourself up! A hot bath or a hot water bottle in bed can be incredibly beneficial as raising your body temperature before bed helps to induce sleep.
6.Write down your worried thoughts before you go to bed so you can free your mind and drop into a deep and restful sleep. I like to do this then I do a quick 10 minute meditation before I turn in for the evening.
7. Use aromatherapy, such as a diffuser bedside or a roll-on essential oil, as oils such as Lavender have soothing and calming properties.
Want to take this to the next level?
In my coaching practice, I help clients implement easy to do steps like this in specific areas of their life so that they can improve their overall wellbeing. We get clear on what's not working, where we can make small shifts that lead to positive changes and I get my clients leading the life they really want, not what they feel like they have settled for.
Click here if you would like to schedule a time to talk with me if you need the support and accountability to help you follow through like never before!