Fatigued, unfocused, emotionally drained, and just tired?

Getting enough quality sleep is essential for both mental and physical health. Did you know your brain takes out the trash during sleep? If you aren't getting good enough sleep, your garbage can pile up in your head. Sleep disruptions and insulin are the leading cause of Alzheimer's disease. In fact, deep sleep increases insulin resistance and reduces the stress hormone, Cortisol. Other benefits of good sleep include improved cognitive function, like memory, focus and learning, better mood and emotional regulation, stronger immune system, balanced appetite and metabolism, reduced risk of chronic conditions by lowering cortisol - which is linked to heart disease, diabetes, dementia, and cancer. If you're in the gym, muscle recovery and tissue repair is faster with good sleep, and of course increased energy and alertness. Here are some tips for better sleep - build these habits over-time - stick with it and you will reap the benefits of better sleep!

Habits for GREAT Sleep Hygiene

• Your body needs a consistent clock - Go to bed and get up at the same time daily. Most important is to rise at the same time every morning.

• Eating habits - Eating meals at the same time daily will help your body release digest or rest chemicals, your body cannot rest and digest at the same time - eat your last meal at least 2 hours before bedtime - you don't want an insulin spike right before bed!

• Do not work out of your bedroom - bedrooms are for sleeping and intimacy

• Nicotine, caffeine and alcohol - No no before bed (you already know why)

• Lights - Circadian rhythm is a natural process that connects light as a trigger for sleepiness. Turn down the lights to decrease cortisol and increase melatonin production - 2 hours prior to sleeping reduce the lighting, making it darker and darker. Need a light to read before bed? Be sure the light is behind you

• Screens - All screens stimulate your brain and sends signals to your body that it is time to be awake - shut all screens down at least 30 mins before going to bed - put your phone in another room or stow it in a drawer so when it lights up with a notification, your system doesn't also light up

• Men and women differ in their sleep readiness and the production of melatonin (the sleep hormone) - 9pm is the absolute height of melatonin production for women, for men it is between 10 and 11pm

• Our body is made to see light even when our eyes are closed - a small light behind the knee is enough to keep a body from fully resting. Use blackout shades or an eye mask to reduce the light on your body while you sleep

• The body sleeps better when slightly cooler - Keep your room at 66 degrees to help your body "hibernate" and fully rest

• Quiet time - Reduce noise by using white noise machines, or noise cancelation ear buds, and eliminate distractions (if you have pets, have them sleep on a rug so they aren't tapping on the floor)

• Sleep like a caveman... make it dark, make it quiet, make it cold

  
  

You will likely notice more energy after a few days, but the real effects and benefits will come after 2-3 weeks of practicing good sleep hygiene habits!

Be well always, Kristy