Sleep Well, Feel Well

Aim for 6-8 hours a night.

Proper sleep will keep your hormones and metabolism regulated. Low sleep = low energy and more cravings!

I have had sleep issues over the years and have a lot of tips for making your sleep more restful. There is nothing like having a good night sleep! This gives our body time to repair and feel refreshed the next day.

Tips for Restful Sleep:

• Keep your body on a sleep schedule that allows you to go to bed and wake up at the same time each day. Try to stick with the same times as close as you can on the weekends too.

• Avoid eating 2-3 hours before bed. Your body will spend energy on digestion and it will take away from getting a restful night sleep. Allow 3 hours for digestion before bed. Ex. Stop eating by 7p, bed at 9p-10p.

• Avoid drinking anything 3 hours before bed. This will keep you from waking up to use the bathroom!

• Stop electronics 1 hour prior to bed to avoid disruptions during your sleep. Exposure to blue light can make it difficult to fall asleep at night or stay asleep. Blue light suppresses your body’s release of melatonin. Instead, find a book to read.

• Put your phone in Do Not Disturb mode to avoid disruptions throughout the night.

• Turn your your Wi-Fi off at night or keep your phone across the room and away from your body. The Wi-Fi interferes with your brain and can prevent you from getting deep non-REM sleep. Excessive WiFi exposure is known to be associated with disrupted learning and memory, sleep deprivation, and fatigue related to reduced melatonin secretion and increased norepinephrine secretion at night.

• Create a calming environment. I love diffusing lavender by my bed. The smell instantly relaxes me.

• Use white noise or a sound machine to help drown out other noises.

• Make sure your room is dark with blackout blinds or use a sleep mask to make it darker.

• Practice breathing exercises before bed to calm your mind. My favorite is inhale through the nose for 4, hold 1-2 counts, exhale out your mouth, slowly for 8 counts.