Please bear with me this week.
I’ve had a few rough nights and suffer from lack of sleep.
I feel a little foggy, a little scattered, and very sleepy.
Without a good night's rest, everything feels harder.
That makes sense because our brains need a good 7-9 hours of sleep to function optimally.
And by good, I mean entering into several cycles of light, deep, and REM (rapid eye movement) sleep.
Each cycle lasts approximately 90 minutes.
According to neuroscientist Nicole Vignola, author of Rewire: Break the Cycle, Alter Your Thoughts, and Create Lasting Change, sleep is your number one optimization tool.
Sleep has often been hard for me to find and I know I’m not alone, so
I'd like to share a few things I've learned in my quest for better rest.
Deep sleep is responsible for helping the body repair, maintain a healthy immune system, and clean toxins out of the brain.
When toxins aren’t regularly cleared out, it can lead to inflammation and potential dementia.
Deep sleep also helps the body release Growth Hormone.
Growth Hormone regulates metabolism, repairs brain cells that support cognitive function and mood, helps maintain muscle and so much more.
Deep sleep contributes to physical health, creative thinking, problem-solving, improved memory, and improved mood.
REM sleep is when dreaming occurs.
During this stage, the brain is highly active in processing emotional experiences and consolidating memories.
This can be very helpful with processing intrusive thoughts and emotionally charged events.
Testosterone is mainly released during REM sleep as well.
Testosterone is vital for both men and women.
It’s responsible for muscle growth, bone density, cognitive function, and neural-protective properties.
These are just a few ways that sleep helps us live healthy, peaceful, productive, and fulfilling lives.
Yet many of us don't prioritize it, leading to consequences we might not notice until it's too late.
Here are a few suggestions to help you get better sleep:
Get some exercise every day.
Go for a walk after your evening meal.
Go to sleep around the same time every night.
Create a relaxing bedtime routine.
Take a hot bath or shower before bed.
As your body temperature drops, it helps you fall asleep.
Sleep in a cool room with temperatures around 65 degrees.
Sleep in complete darkness by covering all “power on” lights, using black-out curtains, or wearing an eye mask.
Expose yourself to morning sunlight as soon as you wake.
Try taking a magnesium supplement before bed.
Avoid caffeine 8 hours before bed.
Avoid food 2 hours before bed.
Avoid screens 1 hour before bed.
Read or listen to fiction before bed to help quiet your thoughts.
Try a meditation app like Calm, or listen to sleep stories on YouTube.
Never, ever, ever look at your phone in bed.
Don’t do it before sleep or when waking up.
There are so many reasons why phones in bed are a terrible idea.
Just don’t do it.
If you suspect your sleep issues are hormonal, seek help.
There are medical professionals who specialize in balancing hormones so you can get better rest.
Not sleeping well due to anxiety is a whole other issue and something many of my clients and I work on.
Sleep is essential, and there are many reasons why you might not get enough.
If you’re struggling with a lack of sleep, try the above suggestions.
But above all, be kind to yourself and give yourself a break.
Pushing and forcing yourself to do all the things when you’re exhausted just causes more problems.
Lower productivity is not a moral issue.
Some days, you just need to take it easy and let things go.
Which, by the way, reduces stress and anxiety and helps you sleep better!
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