Day 3: Get some!! {Zzzzzzz’s that is}

Sleep is that golden chain that ties health and our bodies together. – Thomas Dekker

Oh sweet sleep, how sorry I am that I never appreciated how special you are.  Please accept my sincerest apologies for being so ungrateful.  {“Don’t Know What You Got Till It’s Gone” by Cinderella (the band, not the princess) keeps playing in my head.} In case you have no idea who I’m talking about, or you do and just want an earworm from the late ’80s, this is for you! Enjoy.

Sleep is INCREDIBLY important.  It ranks right up there with exercise and eating well in the healthy habits department.  However, it also ranks up there with things most of us suck at. (Hence, Day 3).  Not only are we sleeping less, our quality of sleep is going down, down, down.  So we need to figure out two things here: how we are going to get more sleep and how we are going to get better sleep.

Let’s address the more first…since most of us are good at simple math, we will do the easiest first.  The National Sleep Foundation says adults need between 7 and 9 hours each night.  So the first thing to do is look at what time you need to get up, then subtract 7,8 or 9 hours (whichever you think would best serve you) from that.  Easy, right?!  I’ll give you my example: I get up at 6am during the summer months and I’d like to get at least 8 hours of sleep so counting back 8 hours from 6am means I need to be asleep (not just in bed, but actually asleep) by 10pm.  Take some time (pun intended) to figure out what time you need to be going to sleep.

The second step is a little more involved.  How do we get more quality out of our sleep sessions? A little forward thinking (and a little habit changing) should do the trick.  First, about an hour before your calculated sleep time, you need to start preparing yourself for sleep.  There are several things you can do to trigger your body that it’s time.  Highest priority should be getting off the computer, the phone, the iPad…basically any electronic device needs to go to nite-nite an hour before you do. (I know, I know. I can hear your collective {gasp} Sorry!) Studies have shown the lights from these devices interfere with our natural circadian rhythm.  Ideally, you should keep these devices out of your bedroom at night.  (Preview: we will focus on this habit on another day).

Other suggestions for adding quality to your sleep sesh:

• No caffeine after 2 pm.
• Exercise daily, but not within 4 hours of your sleep time.
• Stick to the same sleep schedule every day, even on weekends.
• Don’t go to sleep hungry (or stuffed).
• Limit late afternoon naps (I no longer remember naps {tears}).
• No alcohol within 3 hours of going to sleep. (Again, I hear your {gasp}).
• Keep your room cool AND dark.
• I personally like to diffuse calming essential oils an hour before sleep.

This is important stuff. The majority of people are chronically sleep deprived and aren’t paying attention to how this affects their overall health.  Take today (and the rest of this month) and get your sleep back on track!  Oh, and don’t forget to make that bed when you wake up. {wink, wink}

Light and Love,

♥ k

***Disclaimer: this post was late today because I couldn’t finish it before my sleep time last night, so I had to finish it this morning. Trying to take my own advice over here!***