Wednesday, 16 October 2013

6 Ways to Get a Better Sleep

I am so happy today! Want to know why?
I finally got some sleep last night! Woohoooooo
 Beware of Sleep Disturbers! 

I usually sleep really well. Like hit the switch and I'm out kinda sleep. The last couple days though were out of my control. We are babysitting a year old Rhodesian Ridgeback puppy and have had some troubles getting him to sleep through the night. Yesterday I seriously thought I was going to fall asleep during yoga class standing up or absolutely lose it on someone.

This got me thinking about how precious our sleep time is to our bodies, mind and soul. I have lots of clients who come to me for help with their sleep. Today I thought I would share the risks of not getting enough sleep or good quality sleep and 6 ways you can get to sleep better and stay asleep.

First the risks of not getting enough sleep or good quality sleep:

  • Brain Function: without a good sleep your mind does not function the same. You have poor concentration and you are unable to memorize new things. A little slow today?
  • Mood & Stress: just think of those grumpy toddlers who didn't sleep through the night. We haven't changed. You might notice you have those same type of temper tantrums but just in a grown up way. A little snappy at some poor innocent person at the office?
  • Metabolism & Weight: When we don't get enough sleep our whole body starts to go backwards. Your metabolism slows down and you start storing carbohydrates and fat differently. This leads to weight gain.
  • Disease Risk: When our bodies are running on low fuel it brings down our immune system. This puts us at risk for viruses, flu and higher risk for abnormal cell growth. 

6 Way to Get a Better Sleep:

  1. Eating Time: Try not to eat anything at least 2.5 hours before bed. Food is fuel for our bodies. If we eat something we are telling it to start the engines. Start moving! That's not what we want our bodies to be doing while we are trying to close our eyes. Mixed signals!
  2. Fluids: Just like food, water or any fluid is also fuel for our bodies. I try to avoid drinking an hour before bed.
  3. Electronics: Turn that tv, cell phone, computer and anything with a bright screen off an hour before bed. The flashing and brightness confuses our brains. Our brains are thinking "If it's night time than why is there bright light and motion going on? Must be daytime... Keep awake!". Can we say mixed signals once again?
  4. Journal: If I've had a really active day and my mind is racing I like to journal it all out on paper. Get it out of my mind and let there be space for silence. This is also a great time to do some gratitude journaling which helps calm your nerves.
  5. Breathing: Lay on your back and close your eyes. Start by observing your belly rise and fall in a natural way. Then notice your breathe start to slow down. If your mind wanders off just bring it back with ease and let that thought float away like a cloud. Let your body melt into the bed with each exhale. Continue...
  6. Goodnight Yoga: Tara Stiles has a great yoga routine for bedtime. Relaxing and for all levels.

Do you have great sleep tip you would like to share? Leave it in the comments below and I may share it with our Facebook followers as well. 

Sleep well!

Holistic Health Coach

1 comment:

  1. well now i know fully well what those sleep disturbers are capable of ;) awe, Michelle...this post couldn't come at a better time! now that we have Tayeh teething and having little sporadic wig-outs, i def need to catch some extra zzz's!! glad to hear you got caught up on yours and feel better..falling asleep during your yoga class must have been hard to control. i've done that before during meditation - the calm feelings just result in serious shut-eye results. baha!

    funnily enough, i've found that editing photos on my phone makes me incredibly sleepy so i sometimes take it to bed with me. um, but when i wake the next morning there's usually a few really crazy results i need to delete ;) happy weekend lades and thanks so much for sending us new puppeh love!


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