At some point in time we’ve all said something to the extent of, oh I don’t need that much sleep. Or I can survive just fine off of 4-5 hours. While survive we might, we are definitely not putting ourselves in a position to thrive.
Everyone’s number of hours and availability and time demands can vary, as we know, that is part of life.
Kids might keep you up late, job demands keep you on your computer returning emails, or mindless tv watching to “unwind” are all reasons that we knowingly or unknowingly sacrifice the valuable hours to help our minds and bodies repair and recover.
Yes, that is exactly what sleep is and should do for us. Repair. Recover. Physically. Mentally.
Sleep deprivation can lead to immune system failure, diabetes, cancer, obesity, depression, and memory loss just to name a few.
Studies have shown that just one night of being sleep deprived can make you as insulin resistant as a type-2 diabetic.
That’s just 1 night. Imagine now several weeks, months, years of poor or inadequate sleep. Our bodies will age faster and store more bodyfat without the much needed restoration sleep provides.
And you, nor I, want this.
So here are a few habits you can implement to sleep better and maximize the benefits before laying your head on the pillow at night…
- Eat your last meal/snack at least 90 minutes before bedtime
- Turn off electronics at least 30 minutes before going to bed. Read a book instead!
- Enjoy a cup of hot tea about 30-60 minutes before bedtime (chamomile or reishi are my favorites)
- Create a cool environment: 74 degrees or below (Studies have found that the ideal room temperature for sleep is around 68 degrees Fahrenheit)
- Make your sleep environment as dark as possible. Black out as many lights as possible!
- Focus on slow and controlled breaths through your nose upon laying down (counting each inhale and exhale often helps to relax and gives your mind something other than “everything else that happened today” to focus on)
- Put your phone in the other room! (this leads to less distractions and a much better chance of not rolling right over and checking emails or social media during the night or first thing when you wake up)
- Get 7-9 hours of sleep as much as possible
Start with 1 or 2 of the above and try it tonight!
The better we sleep, the better we feel. Not just tomorrow morning. But for many mornings to come.
Coach Jeremy
