Sleep Yourself Well 🛌

I am convinced I AM THE LIGHTEST SLEEPER IN HISTORY. That said, I PRIORITIZE REST AND SLEEP because I know my body, mind and spirit needs it. Take some time to look at your sleep patterns and see if there is room for improvement anywhere. It might not be realistic at this point in your life to get ALL the sleep you crave but how can you make small shifts that will enhance your overall health and wellbeing? Make it a priority!

The Importance of Quality Sleep 😴

• Adequate sleep is one way to regulate your hormones. Hormones control appetite, stress and

  metabolism which are essential for weight management, stress management and overall well-

  being.

• Gives your internal organs time to rest and recover

•  Tissue repair

•  Muscle growth

• Memory function

• Increased energy to make beneficial lifestyle choices (cooking, exercise, self-care)

• Strengthened immune system

• Heightened alertness

• Improved mood by reducing anxiety, irritability and mental exhaustion

• Increased libido

  How much sleep do you really need?💤

  Everyone requires quality sleep for optimal health and well-being, but the number of hours vary, depending on the individual and the age group. Try experimenting with your sleep patterns to find out what works best for you and your specific needs.

  *Research has found adults 18 and older require 7-9 hours of sleep a night

  Steps Toward Better Sleep

  NUTRITION

• Eat a variety of foods being sure to include healthy protein, healthy fats, whole grains and fiber throughout the day. Aim to eat proper nutrients throughout the day which gives you the energy that you need to thrive during the daytime hours and when evening comes around you feel ready to “rest and digest”

• Replace sugar and caffeine throughout the day with herbal teas, sweet vegetables and dark chocolate.

  ENVIRONMENT

• Clear out the clutter. Those old sayings “a cluttered space is a cluttered mind” or “messy bed messy head” are so true! When there is lots of clutter in your bedroom, you often feel the energy of the clutter in the form of stress in your mind. Something as simple as making your bed or putting away all of your laundry can help you feel more mentally clear. As we know it’s so much easier to sleep when your mind is still.

• Reduce exposure to light and sound. You might consider investing in an eye mask or black out curtains and use a sound machine or a fan to reduce any outside noise.

• Give yourself a digital bedtime. One hour before bed turn your phone on silent and keep it

  there until morning.

• Spritz lavender essential oil onto your pillowcase.

•  Jot down the good things about your day. Dwelling on these will put you in a positive and

  grateful mindset, which is good for sleep.

• Experiment with restorative evening activities. Things like meditation, journaling, stretching, and

  reading are all considered relaxing activities to help prepare for bed time.

• A warm bath or shower literally “washes the day away” and allows you to refocus your mindset

  on bedtime.

  MOVEMENT

• Try some gentle yoga stretches when bedtime is drawing near. A nightly stretching routine signals to your body that it’s time to wind down.

  
  DAILY RHYTHM’S

• Create a bedtime routine. Going to bed and waking up at a similar time each day can help your body get into a healthy rhythm.

• Get some morning light. An early morning walk or even just an early step outside or drawing the shades will give you exposure to early sunlight which believe it or not will reset your body clock and help you thrive during the daytime hours and fall asleep quicker at night and stay asleep throughout.

• Try eating at the same times each day. Aim to have breakfast, lunch, snack and dinner at the same times each day. This helps balance your natural body clock.

  The missing link in your healthy lifestyle might just be a good night sleep! Take a few steps toward improving your sleep TONIGHT.

Sweet dreams!

Nicole xo