"Sleep is the single most effective thing you can do to rest your brain and body for health" -Dr. Mathew Walker. Better sleep equals a better you!
No amount of change to your diet and exercise will create lasting physical health if you aren't getting good sleep! It's like rowing upstream in a boat with a leak in it.
Not getting enough sleep causes:
Getting enough sleep involves realizing the value of it and making it a priority. Getting deeper and more restful sleep involves little changes you make throughout your day.
Tips for restorative sleep:
Not getting enough sleep causes:
- Decreased energy levels
- Weakened gut
- Disrupted hormones
- Weak immune system
- Decreased brain function (stress, anxiety, memory)
- Less emotional regulation
- Weight gain
Getting enough sleep involves realizing the value of it and making it a priority. Getting deeper and more restful sleep involves little changes you make throughout your day.
Tips for restorative sleep:
- Morning exercise - 20 minutes of morning sunlight boost circadian rhythms
- Deep breathing- Deep breathing activates the vagus nerve and calms the nervous system
- Regular sleep and wake times - Go to bed and get up within 1 hour of your set time
- Establish a bedtime routine- reading, journaling, prayer and listening to music
- Turn off screens at least 1 hour before bed- EMF (electromagnetic frequencies) can limit melatonin production, impact circadian rhythms and impact memory and learning
- Sleep in a dark, cool room
- Don't eat 2-3 hours before sleeping- If you go to bed full, your body will spend time digesting rather than repair, restoring and detoxing
- Aim for 8-10 hours of sleep every night
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