Sleep for Your Health & Mood
Remember when you were younger and you bragged about how little sleep you got and it was a way of proving what you could do with only a few hours of sleep? All the mothers out there know what it’s like to get less sleep - they are either feeding their babies at all hours or they catch up on their stuff while their children are asleep. Or you’re a corporate professional traveling and burning the candle at both ends to prove your worth to your boss.
The reality is you are cheating yourself out of one of the most important health habits there is: getting good quality sleep and getting enough of it. It’s actually a power move. The French Military Leader Napoleon Bonaparte said, “Let her sleep, for when she wakes, she will shake the world.” That’s what you need to be thinking when you are tempted to do one more thing at night. Here are my top ten ways to improve the quality of your sleep:
5-10 minutes of daylight/ sun as early in the morning as possible. This will help set your circadian rhythm or your body’s internal clock.
Limit caffeine and alcohol. Caffeine and alcohol decrease the quality of your sleep. Personally, I need to stop drinking caffeine by about Noon if I want to sleep well at night.
Create a sleep schedule. Most smartphones have an app so you can set your bedtime and wake time. It is better for your body if you stick to that schedule, even on weekends.
Eliminate blue light by turning off screens one hour before bed or by wearing glasses that block blue light. Blue light is stimulating. You want to lessen your stimulation.
Likewise, start to dim the lights around you at least one hour before bed. This is another way to prepare your mind and body for sleep.
Develop a wind down/ evening routine. It helps to do a series of things for yourself that are calming. Here are a few things I do before bed.
Take a hot shower or bath. It helps lower your body temperature, and that is a circadian sleep signal.
Do a “brain dump” and/or journal before bed. Clear your mind before you turn out the lights so you don’t ruminate when the lights go out. It will help clear your mind if you write it down.
Relax. Slow things down. Read a book. Do a few stretches or some bedtime yoga to physically prepare your body for sleep.
Make your room as dark and cool as possible. The optimal room temperature for sleep is 60-67. Cool temperatures are conducive to a good night sleep. It might help if you invest in blackout shades and/or a sleeping mask.
A few side benefits to getting a good night sleep are that you will look better. You won’t have bags or dark circles under your eyes. I don’t know about you but I figure every little bit helps.
There is evidence that if you don’t get enough sleep your hormones become imbalanced and you eat more.
You will also improve your brain power. You cannot think properly when you are tired or sleep deprived.
You’re also in a better mood and easier to be around when you’re not tired. Being tired makes me grumpy and emotional. Sleep can help with that.
I hope you found these tips helpful. The long-term benefits of getting sufficient, high-quality rest far outweigh any perceived advantages of sleep deprivation.
