Sleep is Supreme!
As a kid, I remember my Nana telling me and others about the benefits of sleep and naps. For her, sleep cured just about anything. And, a 15 minute naps was a great “pick me up”. She tried hard to make sure those she cared about got enough sleep.
For her, sleep cured anything… Feel sick, go to bed. Feel grumpy? Take a nap. Have a big test (or project, or meeting) tomorrow? Go to bed early. She also got out of bed at about the same time every day (even weekends).
Turns out she was may have been on to something……
According to the 2016 US Centers for Disease Control (CDC.gov) study, one-third of US adults reported that they usually get less than the recommended amount of sleep.
In the 2019 annual global study conducted by Philips (usa.philips.com), more than 85% said sleep was important to their physical and mental wellness. They also said that their memory is worse, they are less productive and their mood is poor when they do not have adequate sleep. But, only 50% of people worldwide are satisfied with their sleep.
Most of us know that we generally feel better when we have a good night sleep and that it’s important to have adequate sleep. So, what’s happening?
Why do we often fail to make sleep a priority?
I believe sleep is one of the pillars to overall wellbeing. It is pivotal and foundational to your vitality.
Good sleep decreases stress and improves your immune system.
Sleep isn’t just to rest your body. While you sleep, your body is hard at work repairing itself through loads of complex metabolic systems. That’s why after a good night’s sleep you wake feel fresh and alert. And most of us need 7-9 hours of sleep.
Sleep Recharges You.
Getting good sleep will:
improve your immune system
boost your creativity
improve your mood
improve your ability to focus
assist with maintaining a healthy weight and assist with weight loss
help with injury prevention
foster your ability to solve complex problems and effectively utilize the higher-functioning part of our brain.
On the other hand, bad or not enough sleep will:
Switch on fear-based thinking by switching off your higher level thinking brain processes
decrease your ability to problem solve. And if you’re stressed too? It’s double trouble!
increase stress
increase inflammation
suppress your immune system
make you grumpy (big one for me!)
disrupt your hormones that regulate hunger. And disrupts your metabolism. Do you crave sugary sweets? A bad night’s sleep could be to blame!
Our Habits
What can we do?
I suggest we make sleep a priority by taking simple steps to create a routine — just like brushing your teeth. Don’t forget, it takes 21 days to fully embody any new habit. So, go easy on yourself.
My solution is to create your own morning and nighttime rituals. These will not only help you sleep but will set you up to feel great.
What you do in the morning can be just as important as what you do at night!
Morning
1. Get up and go to bed at the same time every day. (yes, even weekends!)
Experts agree that going to bed between 10:00 - 10:30pm and getting up at 6:00am every day best supports our body’s natural circadian rhythms. Sound terrible? Try setting your alarm clock each day for 15 minutes earlier until you are awaking at 6:00am.
2. Get outside
Fresh air, sun and nature helps improve so many internal systems! Boosting vitamin D strengthens your immune system, improves your mood and creativity. And getting outside in some light and you’ll sleep better too.
3. Move your body
Getting even 10 minutes of exercise early in the morning will help improve sleep. A brisk walk will do the trick! Get your normal exercise during the day, but also add-in a quick additional 10 minutes of movement especially in the morning. And don’t forget…your Pilates, of course!
4. Hydrate
When you wake up, grab your water! (and not the coffee….yet). Your body is dehydrated from sleep. So grab a class of water. Consider making it hot, warm or room temperate. Cold water first thing is too shocking to your body.
Hot Tip — cup of hot or warm water with fresh sliced or grated ginger root. This hydrates you, tastes great and wakes up your digestive system.
5. Delay Coffee
huh? According to research, drinking coffee right away after waking up messes with your body’s natural ability to awaken. The hormones that naturally help you wake up get thrown off course by coffee. So you end up having coffee and still feeling tired (more coffee, please!)
What to do?
Just enjoy your coffee about 1 hour after getting out of bed. Your body will have time to naturally wake up. Now you’ve got time for some water and a walk
Night
Ideas of night time habits:
1. Bedroom is your sanctuary.
You’ve probably heard it before, but your bed and bedroom should be limited to the 3 S - sex, sick, sleep. May sound trite, but it’s true. Make your bedroom cool. Best is about 65-67 degrees Fahrenheit. Make your bed and bedroom feel like a retreat and sleep begins to feel special.
2. Eat mindfully
Have dinner with mindful intention. You’ll enjoy it more and your digestion will thank you. Put the forks down at least 2-3 hours before bed so your body can digest.
3. Stick to a 10:00pm or 10:30pm bedtime
Our bodies love routine! Sticking to a consistent time to go to bed and wake up every day will keep your body’s natural rhythm in working well.
4. Limit Exercise at Night
Plan your exercise routine for earlier in the day - ideally in the morning. Exercising at night stimulates your body and mind making it harder to get to sleep.
5. Pre-Sleep Ritual
AHH….. relax, de-stress and set you up for sleeping. Get away from the TV and phone glare at least 1 hour before bed. You’ll now have time for other nice activities
Here are my suggestions :
Take a bath or shower. You’ll feel relaxed and ready to slip into your PJs.
Read a book. An actual book, not on your electronic device (which can stimulate your system because of the lighting)
Meditate. Even 2-5 minutes of meditation is beneficial to help you relax
Plan for tomorrow. Making a list of “to do’s” helps your mind relax. You won’t have to remember, you’ve got them on paper!
Decide on your outfit. Deciding what to wear gives you more time in the morning and less pressure as you start your day
Journal. Writing can help your brain relax and help you process your thoughts and feelings. Not sure what to write? Start a gratitude journal. Write down 3-5 things you are grateful for each day.
Lavender oil. Diffusing lavender oil or applying a couple of drops to your feet can help relax. Essential Oils have many positive benefits. Just be sure to find a good quality brand - they are not all the same.
What about a nap?
As I said, my Nana was a big fan of the 15 minute nap. I guess she was right! A short nap (no longer than 15-20 minutes) can boost mood, concentration and focus.
Author Daniel Pink recommends “the Nappuccino”. Ever feel tired or sluggish around 2:00pm or 3:00pm and want to either pour more caffeine in or take a nap? He says do both!
Enjoy a cup of coffee or cappuccino (or caffeinated tea). And get comfortable and take short nap. Caffeine takes about 20-25 minutes to fully integrate in your system so it’s the perfect time to take a short nap. When you wake, the caffeine is kicking in and you will feel more refreshed and alert. Great tip before those afternoon meetings or study sessions!
Be aware! A nap longer than 30 minutes creates sleep inertia and makes it more difficult to wake up! So, keep it short.
Seems that all those years ago the habits my Nana incorporated into her routine and encouraged for others were right!
With small, targeted changes, you can improve your sleep. Make it a priority and you’ll feel fresh and ready to tackle your day!
A good laugh and a long sleep are the two best cures for anything ~~Irish Proverb
Tell me how you prioritize your sleep? I’d love to hear your ideas!
Ready for support in changing habits and patterns in your life that are no longer serving you? Let’s chat, I can support you through that.