Don’t jump out of bed ready to start the day every morning??
Getting a good night’s sleep each night is crucial for good health. A good night’s sleep means 7-9 hours for most people. Less than 6 hours is sleep deprivation. During sleep our body is very active in repair and detoxification. This is when our organs regenerate cells, our muscles repair, our brains store into our longterm memory, and something called glymphatic detox ( the brain detoxing) takes place. If we are chronically sleep deprived these actions cant take place. Over time our body will break down in one way or another. Studies are showing that Alzheimers can result from chronic sleep deprivation.
Weight gain and inability to lose weight is one frustrating side effect of sleep deprivation. Without adequate sleep, our hunger and satiety hormones get out of sync. We get hungry for things we should not eat and we end up needing more food to feel satisfied ( if we do at all). We also become insulin resistant ( meaning our body stops recognizing that insulin is present). I have had several clients over the years that have mastered the workout schedule and the nutriton aspect, yet still struggle with weight. In these cases I really look into sleep habits. Not only the amount of sleep in hours, but how restful the sleep is. I often find this is the missing link to getting to their ideal weight. We work on a ” sleep routine”. Our bodies love routine and it is profound how well having a sleep routine can help you get the zzzzzz’s you need each night.
I personally require 7-9 hours. If I lack just one hour I feel foggy headed, sluggish, hungry for junk, overall blah! This is why I do everything I can to ensure a restful deep sleep each and every night.
I have 6 tips to a great night of sleep! I follow these myself.
- Go to bed and wake up at the same time each day; even weekends . Our bodies like routine; we thrive on routine and habits. You will get used to going to sleep at the same time so you start to become automatically ready to fall asleep at that time. I understand weekend may vary a little; but make that an exception instead of the norm
- Exercise daily You don’t have beat yourself up with exercie, but make sure to be active throughout the day. This will ensure you are ready to hit the pillow when its time
- Take magnesium. Many of us are deficient in this mineral. It is important in the function of nerve relaxation. Having adequate mg can help with sleep.
- Sleep in a dark, cool room. You will get a much deeper sleep if your body temp is cool and there are no lights to distract your brain.
- Turn off all electronics TV, computer, phone– so many of us go to bed with these surrounding us. The electromagnetic fields that these smart devices emit are disruptive to sleep. Try not to have a TV or computer in the bedroom where you sleep. If that impossible at least don’t have them on! Put your phone upside down, across the room and in sleep mode
- Have a ritual you do starting 1 hour before lights out. This can be anything that is relaxing for you. Consistency is important. For example, my ritual is shutting off electronics 1.5 hours before I want to go to bed, watching one of my favorite shows ( my latest binge) for an hour and then getting in bed and reading a book ( NOT ELECTRONIC) for about 20-30 minutes before I drift off. Its funny how my body knows its almost time for sleep. While I am watching the show I begin to get sleeepy and by the time I am reading my body is melting into bed ready for sleep.
Following these 6 simple hacks can help you fall asleep and stay asleep. It may take a little time for your body to adjust, but keep with it and soon you will be jumping out of bed ready to start your day because you will be fully rested!
Looking for motivation and guidance for your own personal sleep routine or nutrition plan to reach your ideal weight? Message me through my website to set up a consultation. I have worked with hundreds of people just like you — now is the time to optimize your health!!!!