Why Sleep Is SO Important

well-being

Jan 22

I am such a stickler when it comes to getting 7-8 hrs of sleep. After doing a lot of research and learning how much it can impact all facets of my wellbeing, I made it a huge priority to make sure I was getting ENOUGH sleep and GOOD sleep.

Here’s the gist of it:

On average, most people should be aiming to get between 7 - 8 hrs of sleep each night.
Less sleep can mean more production of the stress hormone cortisol. Having too much cortisol can result in mood swings, brain fog, an increased visceral fat, and more.
Less sleep can mean less production of growth hormones which helps burn fat as well as repair and build muscles so you can increase strength and lose weight.
Less sleep can put you at a higher risk of obesity, diabetes, and other metabolic and health issues over the course of time.
Less sleep can affect the major hormones that make you feel hungry and full - leading to more cravings.
Less sleep can affect how your body reacts to insulin, the hormone that controls your blood glucose (sugar) level.
Less sleep can affect your immune systems response to outside hazards.
Less sleep can affect your ability to make decisions, control your emotions and cope with change.

Bottom Line: How well you're sleeping affects your overall mental and physical health.

Blue’s Tips & Tricks to Getting Great Sleep:

No screen time (phone, television, computer, etc.) 30 - 60 min before bed.
Explore meditation and/or breathing exercises.
Bedtime stories aren’t just for kids! If you struggle with anticipatory sleep anxiety (waking up in the middle of the night and then feeling anxious about not getting sleep), bedtimes stories have shown to help.
Wear earplugs (not sexy, I know, but effective).
No caffeine after 12 pm - LATEST 3 pm (I know, sounds crazy). Herbal teas though, like Chamomile and Peppermint, are great.
Don’t eat/drink within 1-2 hrs of bedtime, especially alcohol and sugary foods (I know, crazy, again) However, going to bed really hungry also isn’t great so honor your hunger if it comes up.
Create a bedtime routine for yourself (helps the body start to realize when it’s time to wind down).
Try an herbal sleep aid like Melatonin, Valerian Root, Magnesium, Lavender.
Keep your bedroom as cool (temperature) as possible (recommended is between 60-68 F).
Read a light fiction novel before bed (if you must do something).
Make your bedroom as dark as possible by using blackout curtains.
Use different lighting around the house at night so that your mind know it’s time to wind down (I love turning off overhead lights and using lamps and candles, I also have a lightbulb that changes colors which is really lovely).

My Routine:

Devices at 7 pm sharp go into night-time mode so the screen light doesn't affect my melatonin production (such a great feature on the iPhone and Mac).
At night I don't use any of my ceiling lights (those tend to be too white and bright) I only use my lamps that have a slight yellow/orange tint to them (it helps set the mood and helps me relax/de-stress). Sometimes I’ll even change the color!
I almost always have mood music playing in the evening for dinner and lounging afterward, sets the tone.
Most nights (not always) I don't eat or drink 2 hrs before bedtime (I find I don't get as great of sleep and I'll get up to use the bathroom around 3 am). If I’m super hungry because I didn’t get a chance to eat dinner earlier or my dinner was small, I will eat, I hate going to bed hungry.
From the moment I brush my teeth and wash my face (generally the last thing I do before going to bed) I don't use any social devices.
Sometimes I’ll read a little before bed if I have a few minutes to spare.
I have a lovely lavender spray I like to spray on my pillow and sheets before I turn the lights off to sleep.

References:

https://www.nhlbi.nih.gov/news/2019/study-links-irregular-sleep-patterns-metabolic-disorders

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707986/

https://www.sleepfoundation.org/physical-health/diet-exercise-sleep