Sleep is key to striving for a healthier life. Our bodies need sleep so we can function optimally each day. Although it’s not always as simple as desiring to sleep. We’ll look at Tips for Better Sleep, so you can pursue better health!
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Tips for Better Sleep is one of the 21 day challenges. If you like a challenge and would like to work on different areas to improve your health, I encourage you to stop over at Challenge #1: Health Starts In Your Gut.
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!
It was very interesting that while doing my research how much sleep is needed for the average adult, ages 18-64, sources were consistent that we need between 7-9 hours. When we’re injured or sick, we need more sleep. Expectant moms also need more sleep. Wondering if you are sleep deprived? Check out Dr. Mercola’s simple Sleep Deprived Test.
Benefits of Quality Sleep and Rest
We’ll focus on the 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.
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We also need rest or even short naps during the day. (Note: This rest can not be a substitute for a lack of nighttime sleep.) 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
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Our body and minds truly need to rest! Often we think something is wrong with us because we can’t focus, when in fact it could be we lack sleep every single day!
Consequences of Lack of Sleep
Our body does wear down as a result of insufficient sleep and even nighttime wakefulness. When we consistently do not get quality sleep 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.
Without sleep we feel sluggish, are more vulnerable to illness and age faster.
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. Blackout Cellular Shades for Windows
- 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.) Microwaveable Heating Pad – Buffalo Plaid
- 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.
- Drink Sleepy Time Honey Chamomile tea and Nighty Night Organic Herbal Tea two hours before bedtime.
- Use a battery operated alarm clock near your bed.
- Diffuse calming essential oils in the evening and apply relaxing essential oils before bed.
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3 Top Quality Sleep Tips:
- Purposefully establish a bedtime routine. 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. It’s best to not have any electronic exposure before bedtime.
- Allow yourself to sleep for 7-9 hours on a regular basis.
I found from talking to friends that 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.
For myself, I would like to consistently “not using electronic devices” before bedtime.
Chime in with your approach to a better night’s sleep. Myself and other readers love to hear from you.
Pursing Better Health Together,