Sleep is Essential for Optimal Health
How can you set yourself up for success when it comes to getting the proper rest you need at night? The importance of a nightly routine and an inviting sleep environment is essential in preparing our bodies and minds for a good night’s rest.
Did you know that when we go sleep, our body goes to work. There are many sleep cycles that need to happen over the night for our bodies to detox, repair and recover. Have you heard of your brain being your second gut? Just like our gut needs detoxification, so do our brains! This process is known as the glymphatic system. It is a system our bodies do at night to flush out the toxins, but in order for this system to work we need to allow our bodies to get the proper sleep cycles it requires each night. Optimal sleep should help us wake up refreshed and ready for the day ahead. When my kids are sick, I always say sleep is the best medicine because this is the time your body repairs itself and the immune system is strengthened. Proper sleep allows muscle growth, recovery, better mood, and memory consolidation, which is important for new learning!
The amount of sleep we need, changes the older we get. When you are younger you need more. Starting in the teen years you need between 8.5-9.5 and over age 18 between 7-9 hours. It will vary from person to person. I know I need at least 8 hours to feel my best! When we do not get the amount of restful sleep our bodies need we usually will feel it the next couple days, especially through our mood. Lack of sleep for extended periods of time can cause weight gain, anxiety, chronic disease and make you more prone to injuries…Who wants that?! So how can we set ourselves up for success each night to get the essential rest we need?
A nightly routine: Just like a morning routine is helpful to start our day, a nightly routine to wind down is important too. Find what works for you! Anytime between 1-2 hours to unwind before bed will ensure for a better night rest. A couple ideas, could be sipping a cup of chamomile tea, for relaxation, limiting screen time, dimming the lights in the house, a warm bath/shower, skincare routine, reading, reflection and gratitude of the day. It is also helpful to find a consistent bedtime, so your body adapts to the rhythm of the routine
Make the room where you sleep inviting: calm colors, clean sheets, a good pillow, essential oil diffuser (I love lavender and eucalyptus) and a sound machine or soft music (my daughter falls asleep to peaceful music turned down low)
Sleep mask: This helps keep all the light out and let your body know its time to sleep.
Magnesium: An essential mineral our body needs that promotes relaxation, helps regulate melatonin (an essential hormone for sleep-wake cycles), reduces muscle tension and improve sleep overall. You can take it in a supplement form or make sure you are getting adequate amounts through proper nutrition. Some foods that are high in magnesium are sweet potatoes, bananas, dark chocolate, nuts and seeds, avocados, spinach…just to name a few!
Source: IIN course, AI overview
