Better Sleep = Better Health

Have you ever considered that the amount of sleep you get can affect your health and your weight?
 
When we’re tired we tend to make fewer healthy choices throughout the day, and we reach for the quick-fix energy boost we need, often in the form of too much caffeine, sugar-filled options and processed snacks. When we’re tired, we also tend to skip the workout we had planned for the day.
 
For many people this is an ongoing cycle that’s tough to break.

Adequate sleep sets the stage for everything else.
 
Sleep can also affect your immune function, aging process, memory, learning, and metabolism.  Getting enough, good quality, sleep is a big deal!
 
How much should you be sleeping?
 
The rule of thumb is that adults should sleep 7 and 9 hours a night. If you wake up feeling rested and feel energized all day after sleeping 7 hours, then that is all you need. If you feel sluggish and need lots of caffeine and sugar to get through the day, then you need to be sleeping more.
 
Try implementing some of my tips for better sleep (below) over the next couple of weeks and let me know if you notice a difference in your energy levels and your eating habits.

1. Wake up and go to bed at the same time everyday (yes, even on the weekend). Going to bed and getting up at the same time each day makes it easier to get enough sleep on a regular basis. A consistent routine can make both falling asleep and getting up in the morning easier and less stressful.
2. Reduce caffeine. If you’re having trouble sleeping, try decaf or herbal tea. If you can’t live without a daily cup of coffee keep it to one cup very early in the morning.
3. Turn off your cel phone, computer and TV at least one hour before bed. Artificial light suppresses the release of the sleep-promoting hormone melatonin making it more difficult to fall asleep.
4. Don’t go to bed with a full stomach. Your body isn’t meant to be digesting while you sleep, so a big meal too close to bedtime may keep you up at night.  If you have to eat late, go for a lighter meal.
5. Regular Exercise. Try to fit in 20-30 min of moderate exercise daily, but make sure to do it several hours before bed. 
6. Try aromatherapy. Lavender has been found to help calm the mind and induce sleep. Wearing lavender lotion or using a diffuser with lavender essential oil may help you fall asleep faster.
7. Keep your room cool. Temperature extremes can mess with your sleep. Aim for somewhere between 60-67 degrees.
8. Clear your mind. If you’re having racing thoughts and can’t shut down for the night it might be a good idea to take a few minutes before bed to write them down in a journal. Clearing your mind of this mental clutter can help you drift off more smoothly.
9. Get out of bed if you really can’t sleep. If all else fails, get out of bed. Continuing to lie there only stresses you out more, making it even more difficult to fall asleep. Get up, do something relaxing for 15-30 minutes before returning to bed. 

Do you struggle with insomnia? What tips or tricks do you have to get a better nights sleep?