Sleep

Sleep is like a VIP backstage pass for your body’s hormonal and metabolic processes, keeping everything running smoothly. Research shows that not getting enough sleep can negatively impact your metabolism, heart health and overall stress levels. When you’re short on sleep, it can throw your body’s balance out of whack, leading to overstimulated nerves, hormonal chaos, and inflammation. Adults need 4-6 full sleep cycles in a 24-hour period, and each sleep cycle is about 90 minutes. That’s at least 6 hours of perfect, uninterrupted sleep, so you’re better off budgeting for a little more time to ensure you’re getting the restorative benefits sleep offers.

It’s all about creating habits:

• Aim for 7-9 hours per day
• Maintain a Consistent Schedule
  • Go to bed and wake up at the same time every day, even on weekends as often as possible! 
• Create a Bedtime Routine
  • Engage in relaxing activities before bed, such as reading or taking a warm bath, to signal to your body that it’s time to wind down. Drinking tea is a great go-to!
• Optimize Your Sleep Environment
  • Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows.
• Limit Exposure to Screens
  • Avoid electronic devices like phones, tablets, and computers at least an hour before bedtime, as the blue light can interfere with melatonin production. A great tool is to utilize the “Focus Features” on your phone. Use Do Not Disturb and sleep mode!
• Watch Your Caffeine Intake
  • Avoid caffeine within 6+ hours of bedtime, as it can disrupt sleep. Even if you’re able to fall asleep after consuming caffeine, when your body metabolizes it, you are kicked out of deep sleep (even if you don’t full wake up). It is disruptive no matter how you slice it.
• Manage Stress
  • Practice stress-reducing techniques such as meditation, deep breathing, or journaling to help calm your mind before bed. Write it all out, pen to paper. When we have thoughts or stress on our minds, this can prevent us from falling asleep, staying asleep and/or getting good quality sleep. Leave it all on the paper and deal with it the next day!