Oct 25 , 2019
Sleep Is Everything!!
Not just any sleep, really great sleep! Whether you are only able to catch 6-7 hours of ZZZ’s and want to really maximize it or you get a full 8 hours and find yourself constantly tossing and turning and waking up throughout the night. Here is a list of a few things that can help set you on the path to a great night of ZZZ’s.
- Blue light- The technology “bed bug”. Natural light vs blue light that comes from devices, affects the hormone melatonin, which is needed for inducing sleep. The most melatonin is released a few hours before you go to bed. So, imagine interrupting that natural cycle with a cell phone, tv, or computer. Not only can it cause a restless night of sleep, but disrupting the natural internal clock can even begin to disrupt organ functions. Try going a full week with no devices at least one hour before bed. Maybe going as far as keeping the devices out of the bedroom for the entire night and see how refreshed you begin to feel each morning. Its ok (and healthy) to unplug from time to time.
- Eating too late- Late night hunger is a serious thing! Not only do some foods have hidden caffeine, but eating large portions right before bed can keep your body awake working, which can cause tossing and turning. Try eating just a small, simple, and light snack at least 1 hour before bed.
- Booze before snooze- Having a few drinks may seem like it helps you get to sleep, but that only lasts until the alcohol wears off, which can be within a couple hours. After that, you will be waking up periodically throughout the night. Try switching the last cocktail of the night with a hot cup of Chamomile tea.
- Late night urges- Limiting liquid intake between 1-2 hours before bed can greatly reduce the amount of trips to the bathroom during your sleep. Another tip is to have a night light in the bathroom to keep you from using the full on bright light to help make it easier to get back to sleep.
- Keepin’ it chill- Setting the thermostat a few degrees cooler can definitely help keep you asleep. Ever notice how often you wake up when you are too warm versus cold? Mid to low 60’s is a great spot. Too much clothing or too restricting clothing can also cause an issue by not allowing your body to regulate body temperature.
These are just a few of many important tips to getting a great night of sleep. Maybe try something different each week and log the results the next day to see what works for you and what doesn’t. Everything works differently for everyone, so it’s important to find what works best for you!