I NEED SLEEP! If I go more than a day or two without proper sleep I function at a much lower capacity than usual. I have no energy; I’m not as cheerful and my thoughts aren’t clear. This affects all areas of my life! My work, my training and relationships.
Occassionally I’ll suffer from insomnia but usually it’s avoidable. In keeping with Tuesday’s blog about SELF CARE, I wanted to share the tips I use that help ensure I’m getting a good sleep.
Go to bed and wake up at the same time every day. Generally speaking I follow this rule; however, the seasons affect how long I sleep. In the summer I’ll bounce out of bed at sunrise but in the dark winter months I struggle to get out of bed at my normal time so I have to adjust.
Stretch, meditate or listen to quiet music prior to bed. I don’t do all of these things all of the time but I will incorporate a good stretch with quiet, deep breathing if I have a lot on my mind.
Take a warm bath or hot shower. I love crawling into bed after a hot shower or bath. My bones feel warm and it’s much easier for me to fall asleep if I’m comfy cozy.
Limit caffeine during the day. This is crucial for me as I’m super sensitive to caffeine. I have one Chai latte in the morning and then that’s it. If I have any more caffeine, whether it’s coffee, tea or even a piece of dark chocolate, I will pay for it later that night.
Create a good sleeping environment. I love my comfy bed, soft sheets and duvet and have created a peaceful setting. I need quiet to fall asleep so I usually sleep with ear plugs and my room is kept cool.
Avoid food and alcohol approximately 2 hours before you plan to sleep. This is what is recommended; however, it’s difficult for me due to my work hours. I have to eat my main meal in the early afternoon so I’m very hungry when I get home. I must eat! Having a glass of wine does affect my sleep so I keep that to weekends.
AVOID TV, COMPUTER, CELL PHONES OR IPADS BEFORE BED. I know, I know, that’s a tough one but the screens actually stimulate the brain so you aren’t really getting tired. Your eyes may get tired but your brain isn’t winding down, it’s winding UP.
EXERCISE definitely promotes getting a good sleep as your body will be tired and ready to rest by the end of the day. I definitely sleep better since I’ve incorporated regular exercise into my life. If you need some tips on how to motivate yourself to exercise, click HERE.
As we know, getting a good sleep is essential to good health. It keeps your body strong and able to fight infection, your mind clear and alert and your mental / emotional wellness balanced. According to the Mayo Clinic, if you are sleep deprived you are more apt to suffer from depression, anxiety and weight gain.
So my friends, make a good night’s sleep a PRIORITY! You may find that by making a small change to your sleep habits you will rest easier.
For those of you in the United States, have a wonderful Thanksgiving full of laughter, love and gratitude. We all have much to be thankful for, pause and remember how blessed we truly are.
Wishing you peaceful dreams and a good night’s sleep.
With a smile,
Tina
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