Five Ways to Catch some Better 💤
- Feeling sluggish throughout the day?
- Thinking you could use more energy?
- Saying your mind is foggy?
The real question here is: Are you getting enough sleep?Sleep is one of the most important factors of your overall health. It is a time that your mind and body is able to recharge, replenish, and restore naturally. Statistically, those that cut their sleep down from 7.5 to 6.5 hours of sleep a night increase their likelihood of diabetes, obesity, cancer, stress, inflammation, and immune disorders. In 2016, The Center for Disease Control states that one in three average American adults does not get enough sleep.
Luckily, there are some ways that have proven to assist in the sleep epidemic. So from sun up to sun down, here are a few easy ways to ensure you get a good night’s rest.
Wake up to a little sunshine!
As soon as you wake up in the morning, turn on the lights and open the blinds. The bright light early in the day decreases the body’s production of the sleep hormone, melatonin and helps you get your day started. Natural sunlight is best, so if you have time, go for a quick walk or jog outside!
Avoid drinking caffeinated beverages too late.
If you are a coffee or soda drinker, it's best to leave it in your morning or lunch routine. Caffeine can stay in your system for hours which inhibits the brain's ability to produce adenosine, a hormone that will help you fall asleep. For a rule of thumb, do not drink caffeinated beverages past early afternoon.
Get moving as soon as you can.
Exercise is one of the most noted tools to better sleep. Nonetheless, the debate remains of when the best time to get in a workout is. Ideally you would have time to fit your workout into your morning routine or even early afternoon. However, it has been discovered that even those who squeeze in a late evening workout have improved sleep habits.
Eat light in the evenings.
Eating large meals close to bedtime requires your body to devote energy to digestion rather than recharging and restoring during your slumber. Instead try eating your largest meal early in the day, eat small snacks and meals throughout your day and avoid eating 3 hours before bedtime. This will ensure your body is able to do exactly what needs to do during your much needed hours of sleep!
Have an unwind technique.
Start by dimming your lights around 8pm or so to help reduce brain activity and begin the production of the sleep hormone, melatonin. When you are almost ready for bed, reduce your usage of electronic devices and replace with listening to calming music, reading, journaling, meditating, etc. Another idea is to decrease the thermostat a few degrees if you like to sleep in cooler temperatures. Find what works best for you and make it a habit every night!