Better Than Yesterday | #4

We are cleansing our bodies of harmful sugar toxins, we are deep/mindful breathing and we are hydrating! Now let’s focus on invigorating and rejuvenating with some great quality sleep!

Doctors and health literature preach that adults optimally need 7-8 hours of sleep every night, and simply lying in your bed from 10-6 isn’t what they’re talking about. I’m talking about 7-8 hours of GOOD QUALITY sleep to operate at top performance.

We all know how it feels to be sleep deprived - sluggish and grouchy. When you’ve squeezed in a couple of good nights you feel like a new person! Some of the most touted benefits of good quality sleep include:

• Regulates the hormones that affect hunger
• Improves mood and concentration
• Fights inflammation
• Prevents depression
• Builds a stronger immune system
• Helps in the healing and repair of your heart and blood vessels

Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes and stroke.

Getting a really good night’s sleep takes a little effort and even some planning, but get a routine going and you’ll be counting your lucky stars. Here are some tips on how to improve your quality of sleep:

1. Hands down - the most important thing you can do is get a high quality mattress. Mattresses are expensive, but think of it as an investment in your health.
2. Plan your meals wisely. You don’t want to eat a big meal within 2 hours of bedtime, but don’t go to bed hungry either. Try a light snack if you’re one of those who wake up in the middle of the night for a feeding.
3. No screen time in the hour before bedtime. Tons of stuff out there on blue light - read about it (but not at night).
4. No caffeine after 3 p.m.
5. If you’re a happier, stick to 20 minute cat naps.
6. Shower before you hop in between clean sheets and try a little lavender scented lotion.
7. Keep your room clutter free. Clutter triggers more stress than you think!
8. Consistency. Go to bed and get up at the same time everyday - yes, that includes weekends. Maybe that’s over-the-top. OK. 6 nights a week.
9. Cool down your bedroom. Most people sleep better in a cooler environment.
10. Don’t drink your day’s entire 64oz of water just before bed. Think about it.

If you get in bed and sleep just won’t come, try Week #2’s deep breathing 4-7-8 technique. Sometimes the stress of the day just needs a release. If deep breathing doesn’t work, get up, go to a different room and read a bit. When your eyelids start getting heavy, crawl back between those sheets and let the darkness take you. Sweet dreams, my friends!