Welcome to Challenge #4 in the 21 Weeks to Intentional Health Challenge: Quality Sleep and Rest Challenge!
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Taking care of our bodies is important for better health.; These 14 Practical Tips for Unselfish Self Care will encourage you.
Oh, the benefits of a consistent quality sleep! I am sure that it doesn’t come as a huge surprise that we need sleep every single day for optimal health.
We live in a culture that leaves little room for sleep and doesn’t place a lot of value on setting ourselves up to sleep soundly every night. This is a legitimate challenge for us!
In my research on this subject, I read that 83 million adults in the United States are sleep deprived. And without sufficient sleep our body and mind will both begin to fall apart. Lack of sleep doesn’t allow for our bodies to remain healthy. We are designed to need sleep!
In my research to find how much sleep is needed for the average adult, ages 18-64, sources were consistent that we need between 7-9 hours. However, when we are injured or sick, we need even more sleep. Another instance of the importance of sleep is for expectant moms, especially during the first and third trimester. Wondering if you are sleep deprived? Check out Dr. Mercola’s simple Sleep Deprived Test.
Benefits of Quality Sleep and Rest
For this particular challenge, we’ll look at benefits of a good night’s sleep, benefits of rest, the consequences of being tired & sleep deprived, and three challenges to encourage healthier sleep!
Benefits of Sleep
It’s not sufficient enough to say, our body thrives off 7-9 hours or sleep. Why exactly does our body need sleep to live a healthy life?
- Our circadian rhythm (the 24 hour internal clock we’re all born with), operates properly with regular sleep and wake cycles.
- Sleep aids our body in maintaining a healthy metabolism.
- Allows are body to heal and build immunity.
- Our brain detoxes while we sleep, which increases brain health.
- Better memory due to our brain processing our activities and thoughts.
- Increased stamina and energy during the day.
- Gain the ability to be more creative.
At the same time our bodies benefit from daytime rest or even short naps during the day. (Note: This rest can not be a substitute for a lack of nighttime sleep.) Ideally our bodies benefit from taking a 15-20 minutes rest during our day.
Benefits of Rest
- Allows our muscles to repair (if needed)
- Sharpens our focus
- Gives our immune system a boost
- Improves our mood
- Assists in mental alertness
Consequences of Lack of Sleep
In general our body does wear down as a result of insufficient sleep and even nighttime wakefulness. The results of a lack in consistently not getting quality sleep is our body pays the price.
Although many wish they were invincible and could work or play all day, it’s simple not true. We need sleep!
How does lack of quality sleep affect our bodies:
- Reduces our focus
- Less able to learn new skills
- Our reaction time is slower
- Increases our risk of disease, specifically heart and neurological dieases.
- Decreases our body’s ability to fight virus and harmful bacteria
- More reactive emotionally and less able to regulate emotions
- Interferes with hormone production resulting in pre-mature aging.
Tips for Better Sleep
The biggest tip for quality sleep is establishing a bedtime routine. It’s kind of funny, we often associate bedtime routines with young kids. As teens and adults, we are no different!
It’s very important our body has a sleep and wakefulness routine.
- Develop the sleep habit of going to bed at the same time every night.
- Set the bedroom atmosphere up for sleep; room darkening blinds, clean, cool temperature (optimally between 60-68 degrees), and pleasant smelling.
- Take a hot bath or shower before going to bed.
- Warm feet aid in falling asleep faster. (Our family likes to heat up rice bags for our feet during the winter months.) Bed Buddy Foot Warmers with Aromatherapy – Heated Slippers and Feet Warmers for Women – Lavender & Mint Scent, 1 Pair
- Incorporate exercise into your week, it’s best done three hours before sleeping.
- Limit Electromagnetic Frequencies (EMF’s) by leaving your electronic devices and cell phone off and not in your bedroom. Use a blue light blocker on tablets and laptops.
- Use a battery operated alarm clock near your bed.
- Drink relaxing herbal tea two hours before bedtime. Organic India Tulsi Moringa Herbal Tea – Stress Relieving & Nourishing, Immune Support, Caffeine-Free – 18 Infusion Bags, 1 Pack
- Diffuse calming essential oils in the evening and apply essential oils to your pulse points. Sleep Essential Oil Blend for Diffuser – with Ylang-Ylang Clary Sage Roman Chamomile and Lavender Essential Oils for Sleep Support
Quality Sleep Challenge
- Purposefully establish a bedtime routine. One example is to begin relaxing 1 hour before bedtime by drinking relaxing tea, reading a book, listening to relaxing music, warm foot bath, and even writing in a journal.
- Limit EMF exposure at nighttime. This means it’s best to not have any electronic exposure before bedtime.
- Allow yourself to sleep for 7-9 hours on a regular basis.
Now those are hard challenges!!! Surprisingly, it’s easier to set up an exercise routine or begin eating healthier food than it is to purposefully sleep 7-9 hours each night.
Would you like to accept any or all the Challenges?
Encourage others and join us on the 21 Weeks to Intentional Health!
I accept the challenge and would like to consistently “not using electronic devices” before bedtime.
Share which challenge(s)you accept; one of 4 ways; by commenting below, commenting on my Facebook page, Instagram page or email me your acceptance. Use #accept21weekhealthchallenge on your social media comments.
Pursing Better Health Together,