Hi friend,
We need deep rest and relief from ongoing stress around us and within us. That is why I want to go back to basics today by talking about the VITAL importance of sleep for our bodies— not just quantity, but QUALITY.
Many things affect our quality of sleep, and sleep massively affects the quality of our energy levels and how we feel during the day. Our quality of sleep contributes to the balance of our neurotransmitters and how they affect our emotions, the balance of our hormones, our appetite regulation, the strength of our immune system, and SO much more.
good sleep is foundational for
good health
What’s important about getting good sleep?
Sleep deprivation can lead to a multitude of health issues:
It escalates the hunger hormone called ghrelin, which increases food cravings
It escalates the stress hormone called cortisol, which can cause weight gain, diabetes, heart attacks, high blood pressure, depression, osteoporosis, and depressed immunity
It causes elevated blood pressure in people with hypertension, which can lead to cardiovascular disease and stroke
Improving sleep is not just a luxury or something that would be nice—it’s a necessity!
How do I get better sleep?
Follow these 5 tips and rest assured (excuse the pun) that you will feel more refreshed and energized:
1. Practice regular sleep rhythms by going to bed and waking up at the same time each day. I recommend going to sleep by 10pm at the latest. This is because your body's hours of restorative sleep naturally begin to occur around 10pm. With staying up much later, your body can experience a cortisol spike which can further keep you up and make it more difficult to wind down.
2. Transform your bedroom into a tech-free zone. This will benefit your brain, emotions, sleep, etc. This may seem daunting at first, but I can testify to it being one of the best things I have done for my health that brings much freedom and deep rest. I invite you to try it out and slowly but surely incorporate this new habit.
3. Avoid caffeine or reduce your intake after noon as it can affect your sleep quality.
4. Get regular exposure to daylight for at least 20 minutes a day.
The sunlight triggers your brain to release melatonin, which is vital for healthy sleep. Especially with the sun setting by 5:30pm now, I encourage you to get outside in the morning and little breaks in your afternoon to get in that light!
5. Eat earlier dinner.
Eating a lot right before bedtime can hinder your body’s natural overnight detoxification process and depth of sleep.
What tips will you implement this week? I'd love to hear in the comments below, and I am here to support you in reaching your health goals!
Check out the Evergreen Method - 1:1 Coaching Program today if you need the support and accountability to help you follow through and sleep like a baby again!
Cheering you on,
Heather
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