3 Quick and Easy Tips to Better Sleep
Wouldn't it be nice if we could all be "morning people?" Who wouldn't want to wake up feeling refreshed, alert, and hopeful? However, I'm guessing that isn't the reality for most of us. We all know that good sleep is the foundation for good health and a happier frame of mind. According to research almost a third of us drag ourselves out of bed in the morning when we haven't gotten enough good-quality sleep at night, which in turn means we aren't feeling as great as we could be during the day. Another thing that poor sleep can do is mess with your appetite. Being tired throws your hunger hormones out of whack. Also, a tired fatigued brain loses the power to make decisions like choosing that apple over a slice of cake.
It's no secret that to feel the best during the day you need to sleep well. However, there isn't a magic pill you can take to make that happen. Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night. However, by making a few changes to your morning and evening routines you can be on the way to the best sleep of your life!
Here are a few tips to help you get better sleep!
Tip 1. Keep in Sync With Your Body's Natural Sleep/Wake Cycle
There are two main hormones that affect your circadian rhythm. They are melatonin and serotonin. Melatonin is a naturally occurring hormone controlled by light exposure. Your brain secretes more melatonin when it's dark. AKA Making you sleepy. In contrast, your brain produces less melatonin and more serotonin when its exposed to light. This doesn't have to be natural sunlight either. We are talking lamps, laptops, cell phones, TV's etc... All in all, most of modern life is not set of of the production of melatonin and your circadian rhythm.
Things to influence your exposure to light during the day:
*Expose yourself to bright sunlight in the morning.
*Spend more time outside during the day time.
*Let as much natural light into your home or work space as possible. (Go on an afternoon walk if you don't have access to windows.)
Things to influence your exposure to light during the night:
*Avoid bright screens within 1-2 hours before bedtime (Try wearing blue-light glasses if this is not an option)
*Make sure your room is dark and cold.
*keep the lights down if you get up during the night.
Tip 3. Wind Down and Clear Your Head
Stress, worry, anger, anxiety and many more feelings from your day can make it very difficult to sleep. By taking steps to manage your overall stress and learning how to bring your anxiety and worry down can make it easier to unwind before bed. Problems clearing your head at night can also stem from poor daytime habits. The more your brain is stimulated throughout the day the harder it can be to slow it down at night. One classic example is constantly checking your phone, email, or social media. Then, when it comes to getting to sleep at night your brain has become accustomed to seeking that same stimulation. Try limiting or setting a schedule for checking your phone and social media and focus on one task at a time. This way you'll be much more able to calm your mind at bed time. A few other techniques to help clear your mind and activate a relaxation response by lowering heart rate, blood pressure and stress levels include deep breathing exercises and/or a body scan exercise. If you are confused about where to start with these exercises check out this quick video on deep breathing!
All in all, a good night's sleep is just as important as regular exercise and a healthy diet. It can cause weight gain, increase disease risk in both adults and children. It can also have negative effects on your hormones, exercise performance and brain function. On the flip side, good sleep can help you eat less, exercise better, adn be healthier! If you want to optimize your health or lose weight then getting a good night's sleep is one of the most important things you can do! If you're not sure where to start, confused, and looking for a customized online or in person program tailored to your specific goals,click here to schedule a free session or 20 min call.
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