ARE YOU TAKING SLEEP SERIOUSLY?
Are you getting the rest you need for optimal health and wellness?
Sleep is crucial to our daily routine and overall health and longevity, yet for some it’s an elusive unicorn that rarely succeeds in leading us to far off dreamland.
Sleep plays a role in our physical and mental health in equal measure, as it strengthens our immune system, allows our cells to repair and regrow, and restores the fuel in our energy tanks, so we can awaken feeling rested and ready to tackle a new day.
The term sleep deprivation has become a common phrase in our vernacular, and impacts overall health and wellness. Your mental health may be impacted by lack of quality sleep as well, resulting in classic ‘did you get up on the wrong side of the bed?’ symptoms like irritability, moodiness, anxiety and depression. Proper sleep may also aid in weight management.
When we sleep our blood pressure drops naturally, which is a good thing for resting the body. If sleep is compromised, your blood pressure may stay elevated through the night and over time that may increase the risk of heart disease and stroke.
Why is it harder to get a good sleep as we age?
The notion of “sleeping like a baby” is more elusive with age as changes in our sleep patterns are common during different phases of life. Factors like increased stress, hormonal changes, and our internal clocks (Circadian Rhythm) shifting.
Stress hormones like cortisol can spike if we don’t get quality sleep, and that results in inflammation that may impact many of our organs especially if it is elevated for long periods of time.
10 Tips To Improve Your Sleep:
1. Stick to a consistent sleep schedule. Going to bed and waking up at the same time each day can help. Even if you’re not tired when you first slip under the covers, your brain is trained to know this is bedtime and your system is likely to start winding down.
2. Keep your cool. Sleeping in a cooler room invites deeper rest.
3. Lights out! There are no monsters under the bed, so leave the lights off and draw those drapes. Dim the display lights emanating from a tv, power bar, humidifiers, etc. But when it’s time to get up, open those blinds or drapes and let natural light in. Your brain responds well to that simple message that it’s daytime.
4. Watch the water intake. Staying hydrated is essential, though if you try to stop drinking water an hour before bed time, it may mean your bladder won’t be demanding as many trips to the restroom throughout the night.
5. Skip the snacks. Not eating for at least two hours before bed can make for a more restful night.
6. Limit your alcohol intake. Alcohol may have you drop off faster but it can cause restlessness later in the night. And staying asleep is a big part of getting sleep.
7. Get some exercise each day. Exercise helps improve your mood, reduces stress, and can improve sleep quality. If evening exercise is the only time that suits, try to allow some time for your body to reset and come down from the elevated heart rate before climbing into bed for the night.
8. Relax. Everything from meditation, to breath work, to reading a calming book helps signals your brain to slow down. Try out some of the many apps available targeted specifically to improving sleep quality.
9. Get comfortable. What’s your preference? Soft mattress or firm? Lots of blankets, light blankets, or just a sheet? Being comfortable will help improve your sleep. Try a weighted blanket if you feel anxious or stressed. Take a good long look at your pillow too, if your neck is not being supported as well as your head, that can make your sleep sub-par.
10. Disconnect from your electronics. Screen time should ideally stop an hour before you climb into bed. The brain may be too stimulated or stressed otherwise. Try an alarm clock (without ticking of course) instead of setting your phone so you don’t have an excuse for having it in your bedroom at all.
“Sleep is the best meditation” – Dalai Lama
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