Sleep and well-being go hand in hand and getting a good night’s sleep is just as important to your overall health as eating well and exercising regularly.
Sleep time is when your body replenishes and repairs:
· boosting your immune system
· healing damaged cells
· recovering from the day’s activities
· recharging your heart and cardiovascular system for the next day
Yet in our busy society, many of us are not getting the quality 7 to 8 hours sleep that our body needs to perform these functions.
What happens if we don't get enough sleep?
If your body doesn't get a chance to properly recharge, by cycling through the two phases of sleep, REM and non-REM, you're already starting the next day at a disadvantage. You might find yourself:
· Feeling drowsy or moody
· Struggling to take in new information at work, remembering things or making decisions
· Craving more unhealthy foods
If this happens day after day, night after night, you can imagine the stress it would place on your nervous system and your overall health.
Some helpful tips for a quality night’s sleep
Some helpful tips for a quality night’s sleep
DOs
· Go to bed and wake up at the same time every day. Maintain a routine and rhythm, even at weekends or after a poor night's sleep.
· Turn off all electronic devices at least 1 hour before bedtime
· Understand your sleep requirements. Most people need at least six hours sleep for normal memory and brain function.
· Spend some time in natural light. This helps promote melatonin production in your body. Melatonin is a hormone that allows you to know when to sleep and when to wake up.
· Create a comfortable sleeping environment. Make sure your bedroom is cool, quiet and dark. Avoid distracting noises and light. If you don’t have a comfortable bed or pillow, consider changing them.
· Feel relaxed and warm before bed. Reading a book or taking a warm bath may help you unwind and de-stress before bedtime.
· Set your diffuser and some calming Essential Oils about 1 hour before bedtime, this way you are creating a calming atmosphere in your room. I love to use Lavender Peace Blend, Cedarwood and Vetiver in my diffuser. You can also spray pillows and bed linen.
DON'Ts
· Consume caffeine in the evening. Avoid tea, coffee, soft drinks and chocolate. Instead try warm milk or herbal drinks.
· Drink alcohol before bed. Alcohol may worsen snoring and may cause fragmented sleep. You may also need to use the toilet more often.
· Exercise just before bed. Exercise stimulates the body and makes it difficult to fall asleep. Make sure you finish your workout at least two hours before bedtime.
· Eat a heavy, spicy or sugary meal before bed or go to bed hungry. If you’re hungry, a light healthy snack might help.
· Engage in stimulating activity before bed. Avoid watching exciting programmes, playing competitive games, paying bills or holding important discussions, anything that keeps your brain wide awake.
If you are feeling stressed and overwhelmed and struggling to get a good nights sleep, I can assist you. Book in for a free 1 hour Wellness Lifestyle Consult.
Sweet Dreams
Comentarios