8 of the Best Tips for Restful Sleep
Did you know you already possess one of the key’s to great health? You do it every single day (at least I hope you do!).
Wonderful, rejuvenating sleep! I know some of you have a love hate relationship with sleep. I understand because I didn’t always put sleep high on my priority list–I used to resist it.
However, a good night’s sleep is just as important to your health as eating a balanced diet and exercising. Studies have shown that there is a strong link between poor sleep and weight gain. Factors such as hormone disruptions, lack of motivation to exercise from low energy, and consuming more calories account for the link between obesity and lack of sleep.
Good sleep is associated with improved cognition, concentration, productivity, and performance. In fact, sleep deprivation can negatively impact some aspects of brain function to a similar degree as alcohol intoxication.
Finally, sleep is linked to glucose metabolism, which means poor sleep habits are also strong linked to adverse effects on blood sugar. Diabetes, heart disease, and stroke risks are increased in sleep-deprived individuals.
Getting 7-8 hours of quality sleep is crucial to health. Can you think of any habits you might have that are hindering you from a proper night’s rest?
Being aware of all of this and how it was affecting my mood and productivity helped me put sleep at the top of my priority list–I like to call it a non-negotiable.
Non-negotiable – not open to negotiation or discussion
Remember that sleep is like the fountain of youth that we all sort of take for granted at some point (if you have kids, you know what I’m talking about!).
It’s normal to get out sync with sleep and fall out of a good sleep routine. If you’re someone who enjoy’s sleep and wants more of it, or you want to improve your quality of sleep. Check out eight of the best tips for restful sleep, below.
If I can do this (not perfectly every night by any means) then you can too.
8 of the best tips for restful sleep
1. Read a book
This helps in a tremendous way because it allows you to settle into a comfortable position and reading exercises the mind in a different way than racing thoughts do.
2. Stretch and breathe
Deep breathing, such as the 4-7-8 breath and a few deep stretches helps to relax the body and prepare you for sleep and relaxation.
3. Sip decaffeinated tea
This can be done up to an hour before bed time, the warmth of the tea and herbs can signal that it’s time to chill.
4. Write in a journal
Writing it all out gets your racing thoughts onto paper and out of your head. If you’re an anxious person, writing the following days to-do’s will signal that you can rest once it’s on paper.
5. Turn down the lights
Using lamp light instead of overhead lights is a great way to signal your eyes and mind to prepare for darkness.
6. Turn off devices
One hour before bed, put your devices on do not disturb, and shut off the outside world–notifications are not important at this time.
7. Pamper your skin
An evening hygiene routine allows you to care for your skin and teeth and prepare your body to work its magic. While you sleep your body regenerates cells, and sleep provides your brain the opportunity to “detox” after a day’s work. Wake up glowing!
8. Use the restroom
This is huge! Make sure to empty your bladder before you get into bed. Your body will wake you up in the middle of the night and can throw you off your sleep game if your mind turns back on.
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