Sleep Hygiene

July 11, 2018

The studies have been popping up around sleep. It is the ultimate repair mechanism. It’s arguably better to sleep than to eat properly. That’s how important it is. You will feel better if you sleep more. You never know how good you can feel until you have a good nights sleep. Even one night of missed sleep can look like pre-diabetes symptoms. 

 

Aim for 7-9 hours of sleep per night.

 

 

 

Follow these steps towards a better nights sleep:

 

  1. Do not eat a few hours before bedtime. Digestive flow can be impacted by sleep. 

  2. Turn off electronics and lights a few hours before going to bed. Think about the colors in the sky at dawn. They are blueish, vibrant and bright. That is natures way of waking us up. Sunsets consist of more amber, reds and oranges. These are the calming colors of the sky. Cell phones, computers, tablets, TVs, clock radios, certain lightbulbs all emit the stimulating blue light. Use candles, amber lights, salt lamps...

  3. Don’t drink fluid a few hours before bed. If you have to pee in the middle of the night, waking us up, releases cortisol- a stimulating hormone.

  4. Mediate. Deep breathing helps calm the nervous system.

  5. Don’t workout at night. Working out increases blood the blood sugar hormones. 

  6. Sleep in a cool, dark room. Invest in black out shades. Cover any light coming in from random areas. Keeping it around 65 or lower if tolerable which helps the body to sleep deeper

  7. Invest in a good mattress and pillows. We spend 1/3 of our life in bed. It should be comfortable.

  8. Go to bed when you are tired. You have heard the saying, “I got my second wind”? That is the bodies way of increasing the blood sugar hormones to keep you awake and it’s very effective at it. Those hormones will stay in your system for a few hours. 

  9. Amber glasses. These are orange/red tint covered glasses. They are a few bucks on Amazon. Wear them if you are around bright, stimulating light at night. 

  10. Make sleep a priority! You cannot meet your health goals if you do not sleep. 

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