Sleep tips

Sleep Power


When you sleep, a type of hormone that fights infections increases. That’s why a good night’s rest helps to prevent sickness — and speed up recovery when you are sick. Try these things if you are having trouble sleeping:

1. Unwind at Night
1. Make relaxation the star of your bedtime ritual. This means saving time to…
1. Read
1. Learning and Sleep
2. Reading before bed is a quiet, relaxing activity that can prepare your body for sleep. Bonus? It may make you smarter. Getting solid sleep after learning something new improves your ability to recall those facts later on.
2. Listen to soothing music
3. Take a hot shower or sip a hot beverage (caffeine-free)
4. Breathe slowly or meditate
5. Steer clear of all devices before bedtime — including TV — it will only amp up your brain and make you feel restless.
2. Calm Before Sleep
2. If you get anxious trying to fall asleep, try low-key pre-bed activities:
1. Read a paper (or Kindle) book by a familiar author.
2. Listen to a favorite CD (the goal is to steer clear of devices with email, texts, internet access).
3. Have a go-to meditation or breathing technique to calm your mind (repeating a line from your favorite song can help block anxious thoughts, too).
3. Know your sleep phases
1. As you sleep, your body cycles through the following stages:
1. Stage 1: light sleep when you can be easily awakened
2. Stage 2: light sleep characterized by slower brain waves
3. Stage 3 and 4: deep, restorative sleep when your body restores muscle
4. Rapid Eye Movement (REM): deep sleep when you dream and process learning and memory
5. To reap all the goodness from deep sleep, get your recommended 7-9 hours each night.
4. No Late Meals
1. Eating a large meal close to bedtime can cause some uncomfortable indigestion, making it hard to fall asleep and stay asleep. If you’re hungry late at night, try a light snack instead of a bulky entrée-sized portion.
5. Good Thoughts in Bed
1. “When we wake up in bed on Monday morning and think of the various hurdles we’ve got to jump that day, immediately we feel sad, bored, and bothered. Whereas actually we’re just lying in bed.” - Alan Watts, British Philosopher
   
2. Keep negative thoughts and stress out of your bed. Focus on the positive and enjoy the rest your body needs.
6. Bedtime Melody
1. Work some calming tunes into your bedtime routine. Music apps often have a playlist just for unwinding. Let the soothing sounds relax your mind and body, so you can get the dreamy sleep you deserve.
7. Sleep Hygiene
1. See what you can do today to improve your sleep hygiene:
1. Create a calming routine before bed.
2. Eliminate all lights and sounds around your bedroom.
3. Go to bed and wake up at the same time each day.
8. Early to bed and early to rise

1. Early to bed and early to rise makes you healthy, wealthy, and wise.” - adapted from Ben Franklin, U.S. Founding Father, polymath, printer, inventor, everything else that was admirable back then.
9. Sleep Journal - Start Tracking
1. If you are unsure if you’re getting enough quality sleep, start tracking!
2. If you're having a hard time sleeping but can’t figure out why, keep a sleep journal.
3. An activity tracking device can also measure the length and quality of your sleep — making you more aware of your snooze patterns.
4. If you’re not into using a device at night, you can manually track your sleep
5. How: Track how much sleep you get each night, what kept you up, what woke you up, and the quality of your sleep.
6. When: Try it for a week. It only takes a few 
10. Make the bed
1. For better sleep, make your bedroom as comfy as possible.
2. Ditch any scratchy sheets for nice bedding that fits your lifestyle and budget. 
3. Create a sleep sanctuary.
4. Having a good mattress and pillow promotes quality shuteye.
5. In the 1600s, King Louis XIV was so fond of sleeping that he would hold court from his bed. This, of course, was no problem, as he had 413 beds distributed throughout his palaces, adorned with gold, silver, and rich tapestries. Take a cue from the Sun King and make your bedroom as comfortable as possible. You don’t need to invest in jewels for your headboard; maybe some nice sheets and supportive pillows instead.
   
11. Prioritize Sleep
1. Mindful Mantra
1. “Prioritizing good sleep is good self-love.”  - unknown
2. Quality sleep is a necessity for your health — not a luxury. Start savoring your shut-eye and commit to 7-9 hours each night this week.
3. A key part to a healthy beauty regiment? You guessed it: sleep. Prioritize regular shut-eye so you have: 
1. Fewer wrinkles
2. A glowing complexion
3. Less puffy eyes
4. Healthier hair
4. Not getting enough sleep comes at a high price and can raise your risk of:
   1. Diabetes
   2. High blood pressure
   3. Heart disease
   4. Obesity
12. Make It Up - Sleep Debt
1. Studies show naps can make up for lost sleep (or “sleep debt”). But don’t overdo it. 
1. Snooze for less than 30 minutes. 
2. Aim for early afternoon, or before 3pm, so it doesn’t interfere with your sleep later that night. 
3. That’s all you need for an instant power up.
2. Repay short-term sleep debt
1. Have you missed 10 or more hours of sleep in the past week?
1. No? Nice! Keep up the sweet sleep streak.
2. Yes? Add 3-4 extra hours of sleep this weekend. Then add 1-2 extra hours per night the following week.
3. This will keep you from sliding into long-term debt. Just be careful not to reset your internal clock by sleeping in too much on the weekend.
13. Busy Days
    
1. “A well-spent day brings happy sleep.“ – Leonardo da Vinci, Renaissance artist and scientist
2. Socializing, exercising, and being productive can make your day feel fulfilled — and ease your body into an equally fulfilling rest.
3. Waking up and going to sleep at the same time each day improves your sleep — but so does a hearty daytime routine. Keep to a regular schedule for eating, exercising, and working to help you sleep better and longer.
14. Keep It Cool
1. For a good night’s sleep, you might need to turn down your thermostat. The ideal temperature for sleeping is 60-67° F (15.5-19.5° C). Keeping it nice and cool will help you fall asleep and stay asleep.
15. Deep Breaths
1. Can’t sleep? Close your eyes and take several deep breaths. This reduces your heart rate and blood pressure, helping you relax.
2. Practice now: Inhale, feel your rib cage expand, and fill your lungs completely with air. Then let your rib cage fall back into its natural position as you exhale.
16. Aromatherapy
1. Looking for a simple way to relax? Try aromatherapy. You don’t need to invest in fancy oils or burn incense. Lavender soap or tea can bring some relaxation into your day! Keep a packet of lavender potpourri at your desk. Or, lather on lavender lotion before bed and drift off to a restful night of sleep.
17. Too much sleep
1. Sleep helps keep you productive, but there’s too much of a good thing. More than 9 hours of sleep can cause aches and pains, and make you feel groggy. Oversleeping is also linked with obesity and heart disease! Stay healthy and keep your sleep at 7 to 9 hours a night.

Read more about sleep by clicking right here.