Mothers know the impact that lack of sleep can have in our lives. Feeling fatigued, confused, and irritable, we know how imperative it is to get a good night’s sleep.
However, with our overly stimulated and technology focused lives, our sleep suffers. Stress steps in and wreaks havoc on our body, relationships, and sleep habits.
Sleep allows our body to heal, fight illness, strengthens the immune system, repairs damaged tissues, detoxifies, balances hormones and maintains cognitive health. IT IS VITAL TO OUR WELL-BEING!!!!
1 in 5 people are estimated to have some type of chronic sleep disorder. Sleep deprivation also leads to weight gain by negatively affecting the hormones that tell us when we are hungry (Ghrelin) and the one that tells us we are full (Leptin).
In a recent study, it was shown that a single night of sleep deprivation leads to an unintentional ingestion of an extra 400 – 500 calories the following day!! AND those additional calories were almost always coming from carbs! Which are not the best type of calories for us to consume.
It’s vital to our health and our mood to have a consistent sleep schedule and give our bodies ample time to rest and recover. It’s when all the magic sets in.
Here are 11 steps towards better sleep:
- Keep your bedroom cool and dark. The optimal temperature ranges from 60 – 67 degrees Fahrenheit. Keeping our room dark not only helps us sleep more soundly, but even just a little bit of light can lead to decreased working memory and brain functions.
- Take a warm shower or bath before bedtime: When you step out of the water our body temp drops signaling our body that it’s time to sleep.
- Go to bed and wake up at the same time every day. By setting a consistent routine helps set our circadian rhythm and our bodies know when to wind down and when to wake up (without an alarm clock).
- Minimize technology and TV use a minimum of 1 hour before bed time. Everybody loves a NetFlix series worth of binge-watching. But continued TV and digital device use before bed is detrimental to sleep and disrupts your sleep patterns. Keep it to a minimum or start the shows earlier in the evening and end 1 hour before bed. Also, keep your smartphone away from your bed. In another room is ideal, but definitely out of arm’s reach.
- Stop eating at least 1 hour before bed. Eating late can sabotage sleep. Even better is to stop eating 3 hours before bedtime.
- Limit caffeine consumption – Set a caffeine curfew, no later than 4:00 at the latest. The earlier the better!
- Get sunshine!!! Exposing your body to direct sunlight within 20 minutes of waking can help anchor your body’s circadian rhythm regulating the natural ebb and flow of your sleep – wake cycles. Exposure to natural light regulates the tens of thousands of brain cells that are responsible for forming the circadian rhythm.
- Eat a healthy diet of real whole foods! More Fiber and omega-3 fats and fewer carbs – This is obviously what our detox is all about! By-products of fiber consumption (like butyrate) helps promote deeper and restful sleep, so get enough fiber throughout the day. Omega-3 fats (included in supplement package) help quell inflammation which affects sleep quality.
- Avoid blue light at night – Avoiding screen exposure and using blue blocker glasses can help you regulate sleep.
- Manage Stress –Chronic stress affects every part of our lives, so managing our stress is vital to our sleeping patters and overall health. Deep breathing, meditation, yoga are all great things to add to your day to help you reduce stress. Stress management is extremely interrelated to our sleeping habits.
- CBD – Although this is not a cure-all, however, CBD has helped my whole family get better and uninterrupted sleep. I only source the cleanest tinctures from Hempworx. I recommend the Full Spectrum CBD Oil.
(Disclosure: I am a distributor of Hempworx and with every purchase I receive a small amount of commission. If you are looking to join in on this incredible movement, reach out we are growing our CBD business like crazy!!)
During sleep our body “cleans up”, restoring, regenerating, and repairing the body and brain.
Unbeknownst to many, everyone doesn’t require 8-9 hours of sleep per night! Some of us are wired for more or less! It’s important to know what works for you. Setting a rhythm to your feeding and sleeping cycles is extremely important!
Even if you take just a few of these suggestions, I guarantee your sleep and your mood will benefit!
If you needed this reminder and struggle with #8, eating a diet of whole foods , join me in one of my online clean eating programs. Every bite of food you eat has an impact on your overall health and well being and could be affecting your sleep! Nourishing our bodies with the right foods is vital and has a huge impact on the rhythms of our lives.
What helps you sleep better? I’d love to know!
Wishing you love and restful sleep, Becky