One thing that seems to be extremely important to health and well being is SLEEP. I know we talked about one way to get to sleep more easily last week, but I think that it is worth looking at again. Remember, that lack of sleep exponentially reduces the body’s ability to fight of sickness and disease, and creates stress in the body.
What can you do to sleep better?
- Exercise regularly. This is extremely important! Studies show that at least 150 minutes of exercise per week dramatically help with sleep issues! That’s literally only 20 minutes per day or 40 minutes every other day YOU can do this! 🙂 Do try to have your exercise finished up to at least 3 hours before bedtime or you it may be to stimulating for sleeping.
- Limit caffeine, alcohol, and nicotine close to bedtime. These products have all been shown to interfere with sleep quality.
- If you need a nap keep them to 20 -30 minutes. This will help to maintain alertness during the day without disrupting your night time sleeping hours.
- Avoid eating late in the evening. Eating late at night will cause the digestive system to be working while you are trying to sleep, this could disrupt your sleep and keep you awake.
- Create a routine for your evening leading up to bedtime. Take 10 to 30 minutes at night to do some deep breathing. Keep a regular bedtime schedule, even on weekends. And lower lighting in home.
- Unplug from the electronics The small amounts of light from these devices pass through the retina into a part of the hypothalamus (the area of the brain that controls sleep activities) and delay the release of the sleep-inducing hormone, melatonin. (web MD)
- Make sure your bed is used only for bedtime activities. NO studying or working in bed. This is counter-intuitive and programs the body to get ready to work
Live Life. Well.™
Yours in health,
Lavonne & Cherokee
Hands of Mercy Massage, PLLC