This cute dog has it figured out! Every animal (including humans) need sleep to recover from our day of work and living. While we sleep, the cells in our body regenerate allowing us to heal and stay healthy.
Missing out on sleep is a huge culprit in breaking down our immune system. Are you getting enough sleep?
How much sleep did you get last night? 8 hours? 6 hours? 4 hours? Too tired to remember?
We, coaches, have more conversations than you know with clients on the importance of sleep, how to get more of it at a higher quality to help with overall health, but also help with fat loss.
Nothing about staying up late is helping us be better, healthier or smarter. And sacrificing sleep will hinder our immune system, increase stress hormones and reduce recovery.
Tips for Better Sleep
Avoid caffeine - If you’re having trouble falling asleep, eliminating caffeine from your diet is a quick win. If you can’t go without your morning cup of coffee, then stop drinking coffee after 12 pm as this gives caffeine enough time to wear off before bedtime.
Use the bedroom for sleep and sex only - Is your bedroom designed to promote good sleep? The ideal sleeping environment is dark, cool and quiet. Don’t make your bedroom a multi-purpose room. Eliminate TVs, laptops, electronics, and clutter.
Exercise - There are too many benefits to exercise to list them all here. When it comes to sleep, exercise will make it easier for your brain and body to power down at night. One caveat: avoid exercising two to three hours before bedtime, as the mental and physical stimulation can leave your nervous system feeling wired and make it difficult to calm down at night.
Weight - Obesity can wreak havoc on your sleep patterns. The role of exercise only becomes more important with age. Fit middle-aged adults sleep significantly better than their overweight peers.
Temperature - Most people sleep best in a cool room. The ideal range is usually between 65 - 70F (18 - 21C).
Sound - A quiet space is key for good sleep. If peace and quiet is hard to come by, try controlling the bedroom noise by creating “white noise” with a fan, or use earplugs.
Alcohol - This one is a slippery slope. It is true that having a "nightcap" before bed often does help people fall asleep. However, while it makes it easier to fall asleep, it actually reduces the quality of your sleep and delays the REM cycle. So, you fall asleep faster, but it’s possible that you’ll wake up without feeling rested. It’s probably best to improve your sleep through other methods before resorting to alcohol to do the job. Besides alcohol weakens the immune system. Verdict: Not helping you sleep better!
If you need any more helpful tips for staying healthy at home check out our 14 Day Health at Home program today