First off, why is enough sleep so important?
Having enough sleep each night allows your body and mind to recharge. Allowing for you to be refreshed, and alert for the day ahead. Lack of sleep can impede memory process, concentration, and ability to think clearly. Adults should aim for 7-9 hours regularly. Our sleep regulates many of our bodies processes.
Adequate sleep affects weight management. Have you ever had a poor night’s sleep and felt extra hungry the following day? This is because the hormone leptin (signals feelings of satiety) falls after poor sleep, leaving you with an increased appetite the next day.
Regular sleep acts a disease prevention, during sleep our bodies are healing and repairing. Lack of sleep is linked to increased risk of many chronic diseases such as heart disease, high blood pressure, diabetes, and others.
During sleep we also release growth hormone, this stimulates tissue regeneration, liver cleansing, muscle building, and break down of fat.
Here’s some tips to keep you on a regular sleep schedule.
Maintain a schedule: Aim to go to bed and wake up at similar times each day. Even on the weekends! This ensures enough hours and maintains your circadian rhythm.
Exercise regularly: helps you fall asleep and stay asleep throughout the night
Hold off on caffeine: Stop consuming at a minimum 6 hours before going to sleep.
Create a bedtime routine: Make yours unique to you to that help you wind down. Somethings to try out are…
- Finish up business/work-related/social media before initiating your routine. Refrain from engaging with screens for about an hour before bed. You can even put your phone in a special box or drawer to keep your from checking it
- Make a cup of decaf tea 1 hour before bed
- Take a warm bath
- Stretch
- Meditate
- Read a book
- Listen to soothing music
- Gratitude journal
- If you’re a shift worker or sleep during the day, try out sleeping with a sleep mask, black out curtain, and even ear plugs if noise wakes you up.
- Set your room to a comfortable temperate
- Invest in a comfortable mattress, pillow, and sleeps