In a world where โtime is money,โ how much time should you make for sleep? The short answer: experts say 6-8 hours. So why does this often not happen?
Good sleep refers to both the amount of sleep and the quality. The disadvantages associated with insufficient sleep include:
– Fogginess, headaches, and lack of clarity
– Moodiness and irritability
– Impaired memory and decision-making
– Decreased immunity
– Increased risk of medical conditions such as heart disease, obesity, diabetes, and high blood pressure
With so much at risk, adequate sleep should be prioritized. Fortunately, there are tips and tricks to reduce sleep deprivation and increase our overall sleep hygiene!
Tips For Better Sleep
- Disconnect: Eliminate screen time on TVs, computers, and phones (*ahem* no IG scrolling) 30-60 minutes before bedtime to avoid reducing melatonin levels! Melatonin is the hormone your brain produces in response to darkness to let your body know itโs time to sleep.
- Stimulant Caps: Avoid caffeine, alcohol, and nicotine 4-6 hours before bedtime.
- Blackout: Thick, blackout curtains are an excellent way to continue to increase the melatonin levels and stay asleep throughout the night. Alternatively, you can also purchase a sleep mask for your own personal blackout session. Pro tip: order one with the eye spaces pushed out to protect those lashes, ladies!
- Chill Out: Research supports lower temperatures to enhance sleep quality. A cooler temp of 65 degrees is recommended. If this seems too cold, gradually reduce the temperature and see if you notice a difference. Pro tip: keep a robe or sweatshirt at the edge of the bed if you get cold upon waking up!
Sleep is one of our main health pillarsย — try one or all of the above and start to improve your sleep tonight. If further sleep issues persist, contact a somnologist (aka a โsleep doctorโ) or medical professional to assess your current sleep patterns. We spend an average of 1/3 of our lives sleeping, but donโt waste that time. Move into sleep with intention, and treat your time with eyes closed just as importantly as the time with your eyes open!
Sherry Advani is an attorney-turned NASM certified personal trainer and mindset coach located in Southern California. She trains corporate clients virtually and in-person and puts mindset and empowerment into every one of her programs. For more, visit www.befriendbody.com.
