A good night’s sleep is important for so many reasons, and one of them is your body’s ability to lose or maintain weight. Have you ever noticed that your cravings for sweets and other carbs increase when you’re tired? Your body is looking for the quick energy they provide. When a person is sleep deprived, their insulin response to blood sugar decreases. This means that the sugar isn't cleared from your bloodstream as efficiently and your levels will be higher, which increases your ghrelin levels (the hunger hormone), which increases your appetite. Here are some proven strategies for getting more zzz’s.
1. Get more sunlight during the day.
Try to get out and get some sunlight in your eyes first thing in the morning to reset your circadian clock. Most of us could use more vitamin D, which is created by your own body when your skin is exposed to the midday sun (or through a quality supplement. My favorite is from PureVitaminClub.com). 20-30 minutes is all it takes, but only when the sun is at a 34 degree angle or higher. Use the D-Minder app to tell you when that is as we move through the seasons. Vitamin D is crucial for restful sleep, healthy bones, and a strong immune system.
2. Avoid screens before bedtime.
We’ve all heard that the blue light disrupts our sleep cycles. It’s really true. Turn them off by 8:00 or start wearing your blue-blocker glasses religiously.
3. Cut out the caffeine after noon.
You may be a person who can have a 2:00 coffee break and still fall asleep by 10:00. However, you might be surprised at how much better you sleep when you back that up to 12:00. Try cutting out the other forms of caffeine too, like sodas, tea, and chocolate.
4. Keep cool.
I know that’s tough during Arizona summers, but do your best to lower your body temperature before bedtime. Often a dip in the pool or a cool shower will do the job.
In the winter it’s easier, but you also have to watch out for the other extreme. It’s tough to sleep when your hands and feet are too cold, so wear your fuzzy socks if that helps.
5. Go to bed at the right time.
Sleep researchers have discovered that the best sleep occurs between 10:00 and 2:00 each night. We have evolved to sleep when it’s dark and wake when it’s light. Try to honor that natural cycle as much as possible.
6. Try some magnesium.
Most people are also deficient in magnesium. It calms our minds and muscles, and is an ideal supplement to add to your nightly routine. Interestingly, it is absorbed best through the skin, so try taking an Epsom salt bath or rubbing some magnesium lotion on your body. I also like to drink a warm cup of Natural Calm before bed and take a supplement from PureVitaminClub.com.
7. Create a calming environment.
That means your bedroom should be soothing and clear of clutter, laundry, computers, etc. I personally like to read in bed, but ideally your bed should only be used for sleep and, well, you know. :)
8. Black out your room.
Even your skin has tiny light receptors that can be triggered by any light in your room and lead to wakefulness. Get some good blackout curtains, and turn off or cover any lights from clocks or TVs (especially the blue ones).
9. Exercise early.
If you’re going to exercise hard, do that early in the day. If you need to exercise closer to bedtime, make it a relaxing walk or stretching/yoga session.
10. Keep electronics in another room.
See number 2. Keep your phone in another room, and try not to look at it within an hour of going to bed.
11. Try some meditation and breathing exercises.
Even if you do your meditation earlier in the day, it helps train your mind to calm itself when you are trying to go to sleep. You might also try “dumping” all your thoughts on paper before bed.
12. Avoid alcohol within 4 hours of sleeping.
It may help you fall asleep, but have you ever noticed that you tend to wake in the middle of the night after a few drinks? It disturbs your sleep cycles and your blood sugar levels.
13. Rise early.
Again, we have evolved to rise with the sun. If you follow this natural pattern it will be easier to sleep when the sun goes down.
14. Get grounded.
This one sounds a little “woo woo”, but if you’ve ever shocked someone after shuffling your feet across the carpet you know that we are electrical beings. Shocking, I know. There is evidence that if we “ground” ourselves by walking barefoot, preferably on grass, dirt, or sand, we can balance and calm the electrical activity in our bodies. It’s worth a try.
15. Create a sleep ritual--and follow it!
If you have children, you know how important a nightly routine is to bedtime. We really are not much different than our children, but we probably have picked up more bad habits along the way. A warm bath, a bedtime story, comfy pajamas, a dark room--they all can help with a good night’s sleep.
Sleep well, friends!
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