Stop Shortchanging Your Sleep!
Being well rested is essential to good health, and something we can’t afford to ignore.
Remember about a decade or so ago when everyone started telling us to stay hydrated? There was no debate, there was just an increased awareness and understanding of how important it is, for so many reasons, to drink enough water. Everyone started walking around with their fancy bottles, committed to downing the equivalent of eight glasses of H20 on the daily.
I feel like we’re at a similar point with understanding the importance of sleep. Sure, nobody is going to argue that a solid seven or eight hours in dreamland is great. What we are all realizing more and more is that we live in a time when the pressures of careers and family, along with all those binge-worthy shows, are conspiring to keep us up half the night. It’s taking a toll on our physical, emotional and mental health. I say it’s time to respect and reclaim our need to get enough sleep!
You know I love my schedules, and sleep is no exception. I set my alarm eight hours from when I go lights out every night, whenever that is. I know that might be difficult for many, but if you look at your bedtime routine, I bet you can find ways to save time (hint, hint: put down that smartphone and turn off the television).
Sorry if I sound snarky, but sleep has so many benefits that, like drinking enough water, we have to make it a priority! Setting and sticking to a bedtime routine for yourself is one of the best ways you can get the recommended seven to nine hours per night, and once you are consistent with that you’ll be amazed at how much more you can get done throughout the day!
Good sleep translates directly to better focus and lower stress. It also promotes creative thinking, decreases inflammation in the body, and supports weight loss. In other words, it's worth the work to make sure you are getting enough sleep!
Here are some of my favorite ways to make sure you get enough sleep every night:
Journaling
Right before bedtime, take pen to paper (no typing on the computer!) and write down the day's thoughts and stresses. The physical act of writing down what may be stuck in your head will definitely ease your mind. It’s a real release that helps you rest easy.
Meditation/Prayer
This can take so many different forms, so find the approach that works best for you! Some controlled breathwork, sitting silently in contemplation, reading calming passages from sacred texts, these are all ways to help you get centered and gear down.
Frequencies
This is a very relaxing way to sink into your subconscious. There are many great, extended recordings of audio frequencies that many believe help you not only relax, but also manifest positive things. I put one on almost every night. Here’s one of my favorites!
Supplements
Taking magnesium before bed can help relax the muscles. You can also try small doses of ashwagandha, melatonin or CBD. These have been shown to mellow anxiety and give you a good night's sleep. These are holistic approaches as opposed to taking medication, but I still suggest talking to your doctor before giving them a try.
EFT/Tapping
Similar to acupuncture, this involves gentle, repeated stimulation of key points around various parts of your body. Many attest to the benefits it brings in terms of unblocking your body’s meridians, releasing stress and letting relaxing energy flow. Check out this episode of The Jen Z Podcast with my friend and tapping pro Julie Schiffman to learn more!
Pillows
Body alignment is key! Extra support under the knees, or under the arms if you are a side sleeper helps keep blood flow and circulation movin and groovin. This can also help prevent joint or muscle pain from not having proper sleep support.
Temperature, Light & Sound
Take a minute to make sure you are comfortable! Sleeping is tough if you are too hot or too cold. And even a little light can be disruptive. When our eyes are closed, we can still detect light, which keeps our brains buzzing. Blackout curtains or a sleep mask can be a real blessing here! You might need complete quiet, or prefer a little white noise or a frequency to help you drift off.
No Screens!
It’s worth saying again because it’s so important. Stay off computers, tablets and smartphones at least 30 minutes before bedtime. And if you wake up in the middle of the night, resist the urge to reach for your phone and start scrolling. Turn on a dim light, grab a book and read until your eyelids get heavy.
Calming Essential Oils
These can be delightfully relaxing with a diffuser, or a few drops in a humidifier. Scent can get you to a relaxed state which is sure to mean better sleep. A great calming option for essential oils is lavender, if you’re wondering where to start.
Do you have any other favorite tips for helping you drift off to dreamland? Let me know!