We have all heard that most adults need seven to eight hours of sleep each night. But who has time for that?? Many of us are so busy in our everyday lives that something has to give, and we often give up on sleep rather than something else. Even when we “try” to go to sleep at a reasonable time, that doesn’t mean we will sleep, or sleep well. You can use supplements and medication to force your body to sleep, but the more you depend on these, the more of them you will need over time, and the less your body will do on its own.
Why is sleep so important? Sleep is a reboot for the body and the brain. It is the time when every system has a chance to relax and repair itself. We know inadequate sleep can:
- Amp up the inflammatory system
- Cause you to store excess body fat
- Increase your chances of getting sick
- Lead to anxiety and stress
Good sleep is a partnership between the brain and the body, but sometimes our brain seems to have a mind of its own! How you care for your body and brain throughout the day will influence how well your body and brain sleep at night.
What can we do about it? I’m glad you asked!
1. Lifestyle – A healthy body and healthy mind go hand in hand. Going for walks alone increases feel-good hormones, reduces stress, and increases creativity and intelligence, all of which lead to improved sleep!
2. Attitude – There are two ways to look at everything! Positive or Negative. Taking 15 minutes to show gratitude before bed has been scientifically proven to lead to better and longer sleep.
3. Nutrition - Feed your happy hormones and starve your stress hormones. Good food equals good mood and good snooze! Load up on real, colorful, high-fiber whole foods like fruits and veggies and cut back on foods high in sugar, caffeine, alcohol, fat-free flavored yogurt.
4. Sunlight - Getting a dose of sunshine increases serotonin and therefore boosts your mood, and also helps your body differentiate between light (daytime) and darkness (nighttime) to help you sleep. Keep in mind that morning and midday rays are best.
5. Breathe in, Breathe out. - Deep breathing is cleansing. Practice slow breaths in through your nostrils and out through your mouth. Shallow breathing means you are holding stress and tension in your body. Deep breathing is a great filtering tool for your body!We are often over-committed, over-stimulated, and do not have enough downtime. It’s no wonder we are physically, emotionally, and mentally exhausted. These tips will help your body and brain work in partnership to get you the sleep you need!Wellview Health Advisors are trained to address sleep troubles including sleep apnea, stress-related sleep problems, and more.
Click HERE to learn more about the Wellview services available to you. We can’t wait to work with you!
