How To Get Good Quality Sleep
Getting a good night’s sleep can be challenging for some. From begging bombarded with news on the T.V. or scanning social media, we need to learn how to put our phones down, relax before bed so we can Get Good Quality Sleep each night and so we understand Why It’s Important.
What Good Sleep Does To Your Body
Sleep! I love it, can’t get enough of it. My number one thing I try to get each night, part of my routine is good quality sleep! So much happens in your body while you are sleeping. While you are asleep, your body processes the day’s information, hormones flood your body, your sympathetic system chills out and allows you to relax, cortisol levels lower, your body cycles through non-rapid eye movement (NREM) and REM sleep and your body go through a paralyzed state, your immune system releases inflammatory cytokines to fight inflammation, anti-diuretic hormones are released so you don’t have the urge to pee. Your body is healing itself from the inside out. If you don’t get enough sleep every night, you will pay the consequences of low energy, high blood sugars, increased inflammation, and memory loss.
Sleep affects every aspect of your being. From your internal biological clock and sleep cycle to how your body uses food for energy. It is so important, to get a good, restful night’s sleep. Sleep helps in regulating appetite and how your body regulates blood sugar and uses insulin.
Repairing Your Body On A Cellular Level
Have you ever noticed when you get 4 hours of sleep and your blood sugars and mood are crazy the next day? This is why! Deep sleep helps repair and restore your body on a cellular level. This is important for insulin use and regulating blood sugars.
Your body and brain cells start to slow down during deep sleep. Healing can take place!
When you get poor sleep, hormone changes take place, you start to crave carbs which leads to overeating and weight gain. You may notice you get moody, short temper, or lifestyle changes happen. This is why.
I’m guilty of this. If I push myself and don’t get enough sleep. Watch out, I’m a mess, a full-on monster.
Get The Right Number Of Hours A Night
Shoot for 8 hours of sleep a night, track your sleep patterns to see if you need more or less. Start by tracking your sleep for a week. Your internal clock will tell you when you’ve had enough. Once you get on a routine, you will begin to notice what works for you.
Your body and brain cells start to slow down during deep sleep. It’s best to get 7-9 hours of sleep a night so your body has a chance to go into a deep sleep so you don’t feel groggy.
Say NO To “Blue Light”
Winding down from a busy day can be hard sometimes. Just one more minute of emails, a few more posts on social media. All this “blue light” is hard on your body. Put it down, say no to technology, especially those “blue lights”.
I’ve noticed when I put my phone up and relax before bed, my body falls asleep faster. A few minutes of meditation and deep breathing before going to bed helps slow the body down. Preparing the body to enjoy a night’s sleep.
A COLD, DARK, QUIET room is the perfect setting for falling asleep.
Keep your bedroom thermostat at 68 degrees or colder! Trust me, you’ll thank me later!
Get In “Sync” With Your Body’s Natural Cycle
Listen to your body. Ever wonder why you get tired and want to sleep at the same time, even on the weekend? Your body is telling you something. Making a sleep cycle a habit means going to bed at the same time and waking up at the same time. This helps get your body in a routine.
Say “Yes” To Meditation
Let go of your day! Worrying won’t help anyone fall asleep. Say “YES” to meditation. Meditation is not just for morning practice. It is great at the end of your day. My favorite apps for staying calm and meditating are “Calm’ and “Insight Timer”.
Did you know meditating before bed helps create a calm body slows down your pulse?
It even drops blood pressure and decreases your stress hormone. All of these feel-good responses promote a good night’s rest and wonderful sleep. You’ll feel amazing the next day!
Exercise During The Day
Limiting your exercise 4 hours before bed. Especially the hardcore weight lifting or HIIT workouts. This helps prevent the cortisol spikes, heating the body, and boosts your metabolism. Try exercising in the morning or later in the afternoon. If you like to go for a light stroll in the evenings, by all means, go for it! This is fun when you can involve the whole family, make it part of your everyday routine.
You Are What You Eat!
Limit caffeine intake 4 hours before bed. Eating meals before 6 pm prevents feel full at bedtime, meaning a smoother night’s sleep. Sometimes I get hungry before bed. If I choose to have a snack, I pick one with a little extra protein.
Almond butter on celery sticks or cheese slices and olives are my go-to healthy fats to keep stabilized blood sugar and stimulate muscle protein growth. This is important if you are working out. This extra protein also helps your body heal and put in the extra work while you are asleep!
Get ready to have wonderful sleep in your cold, dark, quiet room! Sweet Dreams!
What are some things you do to get a good night’s sleep? I would love to know what works for you. Using some of these tips will teach you How To Get Good Quality Sleep And Why It’s Important. Take our advice and see how much better you feel.
