Manage episode 229106212 series 2168002
Sleep. It’s not a particularly exciting topic and it’s not definitely not "sexy" but it IS vitally important.
We're not getting enough and what we are getting isn't quality and today I share how to improve both.
I've had my struggles with sleep over the last 25 years starting with a home invasion that changed my sleeping habits from good to bad overnight. That coupled with a daughter that didn't like to sleep has created a number of poor habits, some of which I still carry to this day.
So I've had to try different things over the years to help me get more sleep and definitely a deeper sleep and there are a few things that I've had tremendous success with.
Before I get into what I've learned, I need to share exactly WHY we need more sleep. When we sleep we’re in a heightened anabolic state, meaning our body and its systems are repairing and growing.
Sleeping also improves our immune system, boosts our metabolisms, increases our energy, improves brain function, and balances our hormones.
It’s also monumentally important for those looking to lose weight and studies have shown that sleep deprivation is directly related to an inability to lose weight. This isn't great given that there are tens of millions of Americans alone suffering from insomnia and sleep apnea.
Lacking enough sleep can lead to a host of serious illnesses and diseases including Diabetes, cancer, obesity, depression, and Alzheimer's, 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 which directly translates to faster aging and storing excess body fat.
So how do we get more sleep?
Here are 10 things that are proven to help and I've used almost all of them to personally help me get more and better sleep:
1. Establish a consistent bed/wake time.
2. Less screen time at night.
3. No caffeine 5+ hours before bed.
4. Sleep in a cool room.
5. Sleep darker.
6. Use white noise.
7. Get more sunlight. 8. Don’t eat before bedtime.
9. Stay away from alcohol.
10. Calm your mind.
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