Updated: Jan 14
How To Get a Full Night Sleep
I have a question for you: why do we deprive ourselves of sleep? How often do we say (with pride) that we only sleep 5-6 hours a night? How many times this week did you forgo sleep to have some precious time binge-watching tv, working late, or worse, lay awake tossing and turning?
Many successful people swear by the power of sleep. Tony Robbins, Tim Ferriss, and Arianna Huffington all preach the importance of sleep. In a society where we are always trying to be more and do more, it can seem counterproductive to take time out of our days and sleep. Or is it?
Do You Suffer from Sleep Deprivation & Not Know It?
When you are pushing yourself to the brink of exhaustion, it can be hard to even see the damage we are creating. Check out this list of the effect of long-term sleep deprivation:
· Increases the risk of strokes and diabetes
· Lowers fertility rate and sex drive
· Associated with depression and anxiety
· Poor balance
· Increases the risk of a car accident
· Higher blood pressure
· Memory loss
7 Reasons Why Sleep Is Important for Your Health
For a majority of us, we cannot thrive on 6 hours of sleep no matter how hard we try. National Sleep Foundation guidelines1 advise that healthy adults need between 7 and 9 hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development. People over 65 should also get 7 to 8 hours per night. Read more When we give our bodies an adequate amount of sleep, we find that we experience
· Increases your energy
· Improves your mood
· Helps prevent weight gain
· Heals and repair your body
· Increases your productivity
· Boosts your immune system
· Improves your memory
How To Get A Full Night Sleep
Recently, I decided to make sleep a priority. I thought it would be easy. The first night I went to bed expecting to fall into blissful sleep. Nope, I tossed and turned, thoughts of my pending to-do list kept floating in and out of my mind, the dogs and kids kept waking me up. I was too hot or too cold.
The challenge for me was how to create a space and routine that would allow me to be ready to float off to a peaceful night of sleep while still working around the kids’ bedtime schedule and night-time chores.
With these easy tips, you can create a space that sleep comes easy and nights are restful.
General Sleep Tips
· Stick to a schedule: go to bed and wake up the same time every day
· Invest in a comfortable mattress, pillow, and bedding
During the Day
· Limit naps to only 30 minutes
· Last call for caffeine around 3:00 pm
· Workout daily (not before bed)
· Increase your exposer to natural sunlight
Two Hours Before Bed
· Watch what you eat, don’t go to bed too full or hungry
· Avoid nicotine, caffeine, and alcohol. The stimulating effects of caffeine and nicotine can make it hard to fall asleep and even though alcohol can make you sleepy it can affect your sleep later in the night
· Pick up a book and put away electronics
· Drink hot tea or take a magnesium supplement like this one
· Your bed should be for sleeping and romantic activities only
· Create a restful environment, consider these factors, and make adjustments that work for you:
o Temperature ideally around 70F (20C)
o External lights
o Furniture arrangement
o Comfortable sheets and bedding
· Take a melatonin supplement (personal note, start with a small dose, I found that if I took more than 3mg, I would have a hard time waking up the next morning)
· Create a relaxing bedtime routine to help you fall asleep faster
How To Create A Soothing Bedtime Routine
The final ingredient to creating a bedtime routine, this routine is a trigger, telling your mind that it is time for bed will help you fall asleep faster. Make sure you keep your bedtime routine simple. By the end of the day, you may be tired and don’t want or need a long, drawn-out routine. Try different routines until you find one that works for you. You may be surprised what resonates and helps you get a good night's sleep.
· Listening to relaxing music
· Reading a book
· Taking a bath
· Using a massage roller and stretching
· Taking a shower
· Placing your feet in hot water
· Deep breathing
· Brushing teeth & washing face
If you want to show up and be the best version of you, that means you need to take care of yourself. Sleep is the foundation on which your life is built. If you are tired from lack of sleep it will affect not only your health but your mood which will affect your work and parenting efforts.
If you are striving to push yourself to achieve amazing things, good quality sleep can help set you up for success.
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