The Healing Power of Sleep
In our fast-paced world, sleep often takes a backseat. The “sleep when I’m dead” mentality has become the backbone of America, keeping us reaching for another afternoon coffee to push through and get one more thing done.
Our constant connection with technology paired with the ever-growing demand of raising children and managing a household don’t allow us to rest. Over time, this takes a huge toll on our health.
The importance of sleep stretches beyond feeling well-rested. When we’re asleep, our bodies are repairing damaged tissue and detoxifying our brains so we’re ready for the next day. Although we aren’t conscious of it, our bodies are hard at work! Sleep is like the reset button, washing away the stress of our day and gearing us up for a great tomorrow.
Chronic sleep deprivation deteriorates our health, and we’re not as resilient as we should be. When we haven’t slept enough, we are more likely to make poor food choices and skip out on exercise. Have you ever rationalized ordering take out and napping on the couch when you’re tired? I know I have! And trying to be kind and patient with our loved ones when we’re tired can feel like a Herculean feat of strength!
Luckily, improving our sleep quality and quantity is one of the simplest, cheapest, and fastest ways to support optimal health. By prioritizing sleep, we are utilizing one of nature’s most effective medications. This month, I’ll be giving my best tips for improving sleep.
And trust me – I understand how hard it can be to prioritize rest. These tips are attainable and sustainable, even if you have a job, kids, and spouse.
1. Understanding the Importance of Sleep: As I mentioned, sleep is not merely a time of inactivity; it's a complex process that allows the body to repair, regenerate, and prepare. While we sleep, the body balances hormones, enhances immune function, and repairs damaged tissues. Without sufficient sleep, the body becomes imbalanced, leading to a range of health issues, from cognitive decline to weakened immunity. Understanding the vitality of sleep allows us to better prioritize it.
2. Regulating Sleep Patterns: Establishing a consistent sleep schedule is crucial for optimizing sleep quality. Aim to go to bed and wake up around the same time each day, even on weekends (preferably within a 30-60 minute window). Maintaining a routine helps regulate our body's internal clock, promoting deeper and more restorative sleep. There will be times where we naturally stray from our sleep schedule, and we can’t control certain life circumstances. Make sure to give yourself grace when your routine is off, then return when you can.
3. Create a Sleep-Inducing Environment: Your sleep environment plays a significant role in the quality of rest you achieve. Make your bedroom a sanctuary of tranquility by keeping it dark, cool, and quiet. The optimal sleep temperature is between 60-67 degrees F, so we might need to adjust the thermostat. Invest in blackout curtains, comfortable bedding, and consider a white noise machine to drown out disturbances. We were meant to sleep with little disruptions and light. Sleep masks, ear plugs, weighted blankets, and thick curtains can all support an optimal sleep environment. And if you have pets – consider keeping them off the bed at night.
4. Prioritize Stress Management: Chronic stress can wreak havoc on sleep quality. Incorporating stress-reduction techniques into your daily routine, such as mindfulness meditation, yoga, or deep breathing exercises, can significantly improve your stress response. I understand we don’t always have time to meditate for an hour each day, or take a yoga class every morning. Just 2–5 minutes throughout the day can make all the difference! If you have trouble letting go of your day, try writing down everything that you’re worried or stressed about before you lay down.
5. Mindful Eating: It’s no secret that food impacts the way we feel. Have you ever felt sluggish after a bowl of pasta? Our bodies can have difficulty digesting large, heavy meals, especially right before bed. Avoid eating within 2 hours of bedtime, as our body would focus on digestion instead of sleep. If you drink caffeinated beverages, try to limit consumption to before noon. And for the evening wine drinkers, consider substituting a cup of herbal tea. While alcohol can help us fall asleep, it ultimately disrupts our ability to stay asleep.
6. Digital Detox Before Bedtime: Electronic devices emit blue light that can interfere with the production of melatonin, our sleep hormone. Turn off screens at least an hour (preferably 2) before bedtime and engage in relaxing activities, such as reading a book, stretching or connecting with family members. If you have to look at screens, try blue blocking glasses with amber lenses!
7. Movement and Physical Activity: Regular exercise has been shown to improve sleep quality, but it's essential to time your workouts wisely. Avoid vigorous exercise close to bedtime, as it may stimulate your body and make it harder to fall asleep. Instead, incorporate movement into your daily routine and aim for activities like walking, yoga, or stretching in the evening.
8. Listen to your body: The easiest way to know how you are doing with sleep is to listen to your body. When you wake up in the morning, is it to an alarm or do you wake up naturally? If you need an alarm to wake up then it might be a sign that you need to go to sleep earlier. Or if you wake up and still feel tired, your body is telling you that it needs more rest. We should wake up feeling refreshed and ready to go. So take some time to tune in and adjust when needed. Your body may thank you for it!
Remember, small changes to your sleep habits can yield significant and transformative results for your overall health and happiness. Trying out just one or two of these tips can make such a difference over time. There is no way around our body’s basic need for sleep and rest. So let’s embrace it and take our health to the next level! Sweet dreams!