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4 min read

Healthy Tips To Improve Your Sleep. Sleep Your Way To Better Health

Posted By

Anna Kondratova

Education Lifestyle Advice

Author: Charissa & Co. Wellness (Nutrition & Wellness coach)

 

We can all agree that in today's fast-paced lifestyle we all follow, good consistent sleep seems to be something of an indulgence. Only allowing ourselves to have this treat now and again!? Good quality sleep has definitely fallen down our list of priorities. Sleep is last on our list and we prioritse work, chores, social time more! Therefore I would like to remind you that sleep should not be seen as something you do now and again to treat yourself or as a luxury.

Having a healthy sleep ritual is just as important to your physical and mental health. Sleep not only helps the body with critical body functions, but it restores our energy, repairs our muscles along in keeping our mind fresh and clear.

Lack of sleep will only cause havoc within the body. Sleep deprivation is linked to various issues, impairing your bodies ability to focus, think clearly (causing that fog on the brain), your reaction is affected, along in the control of your emotions. Lack of sleep will not only make you cranky, but sleep deprivation has been shown to increase the risk for serious health conditions and it even affects our immune system, therefore reducing your body’s ability to fight off infections and disease.

Getting a good night’s sleep is incredibly important not only for your health but various other factors including your digestion, hormones of course your food choices. Not sure if you have noticed, how lack of sleep can actual make you crave more unhealthy foods. Short sleep duration is not only associated with increasing your risk of developing obesity or weight gain. But our lack of sleep may increase your appetite and cause you to eat more calories. In particular, you’re more likely to eat foods high in sugar and fat.⁠

Good sleep can maximize problem-solving skills and enhance memory. In contrast, poor sleep has been shown to impair brain function and decision making skills.⁠ Ever noticed how some days you feel good in the gym and some days not? Our sleep patterns can affect our physical / athletic performance. We can all vouch for this, when we don't sleep well our gym session is not the best.⁠

Getting at least 7 hours of sleep can improve your immune function.⁠

Some simple tips for a good nights sleep:

 

⁠Turn Off Electronics⁠

Remove your eyes from all devices at least 40 minutes before bed. Artificial light interferes with our production of Melatonin. Try and not be on your phone late at night. 

 

De-stress⁠

Reading, meditation, and gentle movement (stretching, yoga, outdoor walks)⁠

 

Create A Relaxing Sleep Area⁠

Your bedroom should be quiet, peaceful, relatively organized.⁠

  

Set Your Room To An Appropriate Temperature

Most people sleep better when it's cool, where others sleep better at a neutral⁠ temperature.



Find your own unique sleep ritual to reap some of the MANY Benefits:

  • Better sleep = Better Mood
  • Better memory
  • Healthy immune system
  • Lean muscles
  • Optimal muscle recovery
  • Happy Hormones
  • Good blood sugar regulation
  • Cell repair
  • Proper functioning of the circulatory and immune systems