9 Ways to Sleep Better & Feel Rested
Having poor sleep habits can really start to affect your health and well being. Besides feeling lethargic and exhausted, poor sleep can begin to affect all areas of your life. You can begin to develop poor habits in your waking day as well. Deep sleep or REM (rapid eye movement ) is an important aspect of sleep health. If you are starting to feel the negative effects of poor sleep hygiene-you are not alone. According to “Sleep Advisor.org” on average, Americans sleep only 6.8 hours a night and almost 40% of adults repost falling asleep at work. So, it seems that we are in an epidemic of sleep deprivation.
What is Sleep Depervation?
According to Better Health Clinic, sleep deprivation, is when an idividual fails to get the adequate amount of sleep. Chronic sleep deprivation can have a negative effect on the brain, metabolism, immune system, and over all physical and mental health. Deprevation is a condition when inadequate or insufficient sleep is sustained over a period of time. Experts estimate between 50m and 70m million adults in the US meet the medical criteria for sleep deprivation.
There are 3 Sleep Cycles :
The body needs sleep to repair and regenerate . Sleep is an important part of a healthy lifestyle, that we sometimes overlook. It is helpful to know the stages-
- Stage 1- light sleep this is short stage which begins right after you fall asleep
- Stage 2-Deeper sleep-this makes up about 45% of the sleep cycle. This is the key in memory storage and learning
- Stage 3- Deepest sleep- this stage is about 25% and is the most important cycle for repair and regeneration
- REM this stage is known as the dream state’
Sleep deprivation affects not only your physical health and is linked to high blood pressure and high cholesterol, as well as Type 2 diabetes , poor immune system, and so much more. There is some evidence that sleep deprivation is linked to Alzheimers. However, a sustained period of time of sleep deprivation can also effect your mental health and can be linked to anxiety and depression.
10 Signs your are not getting enough sleep?
- Weight gain
- Brain Fog
- Cravings
- Decreased motivation
- Short Temper/anger
- Forgetfullness
- Low sex drive
- Increased need for naps
- Headaches
How to Get better Sleep
Here are 9 Habits to have better sleep hygiene
- Regular sleep routine-Going to sleep and waking up at the same time helps regulate the body’s release of melatonin and serotonin. Your body will begin to regulate itself and its autonomic response to the sleep cycles. The best time to sleep is 10:00 pm -6:00am. Think about this as training for a goal. If you are a night owl, maybe don’t start all at once. Try going to bed just 30 minutes before you usually do and wake up 30 minutes earlier. If you are already an early riser but go to bed late, basically you are burning the candle at both ends, so if this is the case, try going to bed earlier until you are getting between 7-9 hours of sleep consistently.
- Healthier Diet-eating foods rich in nutrients and vitamins such as Magnesium and protein helps the body balance hormones and metabolic rate. Choose foods that are natural and cut the sugar and processed foods. Follow me for tons of healthy recipes and delicious snacks that won’t have you feeling bogged down.
- Hydrate-drinking between 3-4 liters of water a day helps the bodies major organs function and their optimal ability. Stay away from caffeine and sugary drinks. Add lemon or your favorite fruit to your water to give it a little zest. 20% of your water intake can come from other sources like fruits and soups. *Never drink energy drinks-they are linked to kidney failure and heart complications
- Limit Screen time-electronic screens, especially smart phones and computers, emit Blue light. This kind of light can disrupt the body’s ability to produce melatonin, the chemical released by the brain to induce sleep. It makes it take longer to drift into sleep and takes disrupts the body’s ability to regulate the sleep cycles.
- Exercise-bulding muscles allows the body to produce the chemical mitochondria. This chemical is known as the “powerhouse of the cell” It produces energy necessary for the cells function. Through a serises of chemical reactions, mitochondria break down glucose into energy molecule known as adenosine triphosphate (ATP) Which is used to fuel various other cell functions. When you lose muscle tone, this chemical is not produced making the body feel lethargic and lacking of ay energy at all. It also helps heal certain types of depression, increases metabolism and build healthy muscles and heart health.
- Relax before bed- there are number of ways one can relax between 30-60minutes before bed, known as the wind down period. You can take a relaxing bath, read a book. knit, listen to relaxing music, meditate, or sex can all be ways to ready the body for sleep. Sleep inducing drinks:
- Pumkin Spiced Betime tea
- chamomile with honey
- Nutmeg milk
- Roobios& honey tea
- Saffron Tea
- Aloe vera Cherry juice
- Pink Moon Milk
- Banana Almond smoothy
- Golden Milk
- Valerian Tea
- Social interaction -social isolation has been linked to depression. The feeling of loneliness can have a negative impact on one’s overall health and well being. With social media, door dash, amazon and modern technology -one rarely needs to leave one’s house for anything. However, we fundamentally need each other. There are apps and social groups developed to help meet others and build a community. Try our MEET UP- or check out Facebook for local groups in your area, join a gym or yoga studio, go to church, join a book club or running/walking group. There are many ways to engage with others and increase those feel good chemicals to regulate the body.
- Reduce stress- this is not always an easy task. Take stock of your life and decide it there is something that can be eliminated or added to relieve stress from one’s life. It may sound new aged, but having more gratitude and less complaining can help the mind see things in a different way. Instead of stressing out over that co worker or family member that gets your blood boiling. See if you can be grateful for what they are teaching you. Find ways to begin your day with gratitude and watch how small things begin to change. It may sound to simple, but it is known to work in ways that may surprise you.
- Relaxing Bedroom- choose colors that are soothing and remove the tv and technology. Think of your bedroom as the place for rest and relaxation. Change your sheets every week, choose organic bedding. Keep the temperature in your bedroom at 64-60 degrees (on the cooler side) reduce noise and light from entering in the bedroom. Sleep with a sleeping mask if necessary. Try a sleep meditation 30 minutes before bed instead of watching one more episode of that show you’re binge watching.
Remember that you are not alone with your chronic sleep issues, and that many Americans suffer from fatigue. You can also read 7 reasons you are feeling fatigued on my website https://www.makingmonica.org