Dear Sleep Lovers!

Happy  #WorldSleep awareness Day! 

Do you know just how much sleep is essential for good health? 

Just like eating well and exercising, sleep is a behavior that is foundational to one’s physical, mental, and social well-being. However, sleep is not yet commonly considered an essential behavior for good health.  Astonishing I know. It is quite surprising, given that we all feel awful after a night of sleep deprivation and it has ripple effects throughout the day.  

On the rare days when I do not sleep well, I can tell you that I feel like a shadow of myself.  Only after a short nap can I get back to on track with functioning as my usual self.  Even in my 40s, I require at least 7-8 hours of sleep to rejuvenate for the next day. I don’t know how I did it for less during those partying 20’s.  

Quality sleep is so important to our mental well-being and physical health that scientists have spent years trying to figure out how humans can get their best sleep.  

Numerous studies, have proven that quality sleep leads to: 

• Being more productive
• Improves your creativity
• Helps you maintain a healthy weight
• Keeps hunger cravings at bay
• You feel happier

Are you struggling with So, how can you get better quality sleep?  Here are a few of my favorite tricks:

1. Look at you Daily Sleep Habits

Lifestyle choices dictate the quality of your sleep. Making poor choices can contribute more to poor sleep than you might think.

• Naps should last around 20 minutes and never exceed 90 minutes.
• Avoid long naps late in the day. Nap earlier rather than later. Try napping before 3 p.m to reduce the risks of disturbing your sleep schedule.
• Increase your exposure to natural light during the day: On top of raising your body temperature and waking you up, light elevates your body’s levels of serotonin. I’m a fan of lamps that mimic sunlight to get going in the morning! 
• Dim the lights in your house from 7pm onwards to start producing natural melatonin. 
• Keep our adjustable silk sleep mask next to your bedside table for light blocking,

2. Pay attention to you Nutrition & Diet

The foods you eat can have a huge impact on how well you sleep.  I know that after a Friday Night out, I usually wake up tired and restless on saturday.  The heavy meal and if I enjoyed a couple of glasses of wine, definitely have an impact on my sleep. Your nutritional choices will be the difference between a night of deep rest and a night of restlessness.

• Limit alcohol before bedtime.
• Eat a lighter meal before bed.
• Avoid eating too close to your bedtime.
• No coffee after 2pm

3. Get Moving

I love to walk and I usually try to get to 10,000 steps per day. Your level of physical activity can affect your ability to fall asleep and stay asleep.  The more I walk or move, the better I sleep.  

• Try to break a sweat when you can.
• Avoid overly high-intensity exercise right before bed.  
• Do lighter exercises before bed to relax your mind : gentle stretching, deep breathing, restorative yoga.