How to Sleep Better

We have all been there.  We dread going to bed because we don’t sleep well and never get enough sleep to feel rested.  How can we break this cycle?

Sleep is one of the most important components of a healthy lifestyle.  Adults should try to get 7-8 hours of sleep each night.  Proper sleep is what recharges your system, your brain in particular.  It helps our immune systems, metabolism, heart health, creativity, vitality and even our weight.

Losing even an hour of sleep per night can cause problems.  It doesn’t just mean a tired morning.  “ A good night’s sleep begins each morning,” says local wellness coach, Janet Johnson.  “When we sleep, our bodies do the important work of cleaning and repairing our brain and body,” adds Johnson.  Ultimately our daily habits contribute to a good night’s sleep.  The following are sleep well tips Johnson shares:

► Go to bed and get up at the same time every night/morning.  Consistent wake times and bedtimes will enable your body to get into a regular rhythm for sleep.

► Go outside for at least 10 minutes in the morning.  Look toward, but not at, the morning sun.  The yellow blue contrast rays of the morning sun will reset your circadian rhythm.  This helps produce melatonin for sleep 14-16 hours later.

► Do some physical activity in the morning or midday to stimulate your brain and body.

► Stop caffeine after 2pm.  Caffeine has a half-life of 7 hours.  If you have coffee at 3pm, half of the stimulating caffeine will still be in your body at 10pm.

► Wind down before bed.  Create a calming pre-bedtime routine.  Quiet activities, such as reading and meditation are good ways to start a restful transition to sleep.  Avoid TV, computers and your smart phone before bed.

► Avoid alcohol and large meals in the evening.  Alcohol may seem like a good idea but even a small amount makes it harder to stay asleep.  Eating a big meal at night can also interrupt sleep.  If our bodies have to focus on digesting a late dinner or snack, we won’t get all the cleaning and repairing that our brain/body needs.

What is Circadian Rhythm?

Circadian rhythms are 24-hour cycles that are part of the body’s internal clock. They help the body carry out essential functions and processes. One of the most important and well-known circadian rhythm is the sleep /wake cycle.