Healthy Sleeping Habits

8 September 2016

 

This morning my husband and I both slept through our alarm! Clearly we both needed the extra sleep this morning, though this set us back a bit, especially since we have an hour commute (depending on traffic).

 

I’ve been seeing more and more articles lately about how sleep deprivation can be as hazardous to your health as smoking… YIKES! WHAT?!? I’ve always tried to eat well and exercise and to lead by example, not live a “do as I say, not as I do” kind of life.

 

However, I’m SUPER guilty of not getting enough sleep.  Being a working mama, I try to shoehorn as much as possible between the time my little one goes to bed (usually between 7:30-8 p.m.) and when I turn in for the night (anywhere between 10 p.m. to midnight).  I also get up at OMG:30 (4 a.m.) to exercise and get ready for the day.

 

When we sleep, this is a time when our brain processes all of the events of the day through dreams, our body cells repair and replace and regenerate, our immune system reboots, and we recharge for the next day.  When we don’t get enough sleep, studies have shown that being sleep deprived can be as hazardous to our health as smoking!

 

Here are some tips for better sleep:

 

  1. Take a break from electronic devices (computer screens, iPad/tablet, phone, TV) at least 30 minutes before you go to sleep.  Read a real book or an e-reader that doesn’t emit blue light (which stimulates the brain) before bed (as long as it’s not work).
  2. The bedroom should be for sleep and intimacy only (keep work and TV out of the bedroom).
  3. Keep your bedroom quiet, cool, and dark (ideally between 60-67F)
  4. Drink caffeine before 2 p.m. (then switch to decaf or herbal tea or water)
  5. Wearing pajamas (instead of gym clothes) to sleep will prepare your body (and brain) for sleeping.
  6. Try going to bed and waking up at the same time every day, with few exceptions.  Having a regular bedtime and routine will help prepare your body for better sleep.
  7.  “Early to bed and early to rise makes a man healthy, wealthy, and wise” (Benjamin Franklin):  Going to bed by 10pm and rising between 4-6 a.m. are optimal sleep times and improves your sleep quality.

 

Do you have trouble sleeping or do you find your mind racing at night?  Try this simple recipe for better sleep:

 

Turmeric Tea Golden Milk Recipe

 

Prep time: 10 mins

Total time: 10 mins

 

Author: Wellness Mama

Serves: 4

 

Ingredients

  • 2 cups of milk (dairy or non-dairy, I use coconut or almond milk)
  • 1 teaspoon ground Turmeric
  • ½ teaspoon Cinnamon
  • 1 teaspoon raw honey or maple syrup or to taste
  • Pinch of black pepper (increases absorption)
  • Tiny piece of fresh, peeled ginger root or ¼ tsp ginger powder
  • Pinch of cayenne pepper (optional)

 

Instructions

  1. Blend all ingredients in a high speed blender until smooth.
  2. Pour into a small sauce pan and heat for 3-5 minutes over medium heat until hot but not boiling.
  3. Drink immediately

 

Do you have trouble sleeping? Do you have questions or comments? Connect with me and sign up here for a free health history coaching session!