OK, it’s not what we’d usually recommend. But when it comes to boosting your health, sleep is a key component. You might think that you’re doing everything right. Training well, eating clean, even meditating every now & then. But if you’re not topping it all off with a good nights sleep, there’s a limit to how much you can achieve.
Good things happen to your body when you rest. Let’s avoid getting into too much detail. Just trust me that your body makes more physiological adaptations when it’s resting than when it’s training. On the flip side, you’ve seen how dazed and confused new Mums and night shift workers can be. Cutting back on sleep, while sometimes necessary, won’t do you any good.
Here is a great analogy from Dr Susan Blum, along with a handful of practical tips on getting more shut-eye each night.
If you’re trying to repair your body, imagine you’re trying to fill an empty bathtub with water. You might be doing many good things, like eating healthy and exercising, but if you aren’t getting at least seven hours of sleep every night, the drain is wide open and will undermine your efforts to feel better. Many people need more than seven hours of sleep, but studies show that seven is the minimum.
The bottom line? Getting solid sleep is the single best thing you can do for yourself during times of stress to keep your immune system strong, and prevent yourself from getting sick.
The first step is to ask yourself WHY you aren’t sleeping enough. For some, it’s simply that you’re going to bed too late because you’re enjoying time alone at the end of a long day of taking care of others. Or perhaps you’re still keyed up from working late or doing things in the evening.
Next, try these lifestyle tips:
One: Be prepared
A good nightly wind-down routine will not only help you to fall asleep, but will also help you to stay asleep. Begin at least an hour before bedtime by turning off any electronics such as television, computer, smart phone, iPad, etc. The light from the screens and the stimulation of watching them literally keep your brain in the “on” position.
Two: Tune out
If you have a TV in your bedroom, I highly recommend removing it so you aren’t tempted. Instead, treat yourself to soothing activities such as a warm (but not too hot) bath or shower. When the water is too hot, the body absorbs that heat and the heart rate speeds up to try to cool down. There is scientific evidence showing that a higher body temperature at bedtime makes it harder to fall asleep. For this reason, people should avoid strenuous exercise after about 5 or 6 pm—the body needs to cool down for 4 to 5 hours after exercise in order to support falling asleep and staying asleep.
Three: Be regular
Try to go to bed at the same time every night—even on weekends—to keep the body’s internal clock in a routine. Also, keep a steady wake-up time each morning. This regularity supports adrenal recovery.
Four: Eat for sleep
There are certain foods and beverages that can interfere with both falling asleep and staying asleep. The most obvious one is caffeine; sources of caffeine include coffee, sodas, chocolate, hot chocolate, tea, and even coffee-flavored ice cream. The smallest amount of caffeine can interfere with your sleep cycle—even the amount in decaffeinated products can be disruptive. Inflammatory foods like sugar, alcohol, food colouring, and refined carbohydrates can be culprits as well since they aggravate the brain, causing an irritation that can keep you up at night. Try removing these foods from your diet for a few weeks to see if it helps your sleep issues. Instead, choose foods high in tryptophan since it gets converted into melatonin. Organic turkey, chicken, eggs, and almonds are all great examples of foods that help us get the good night’s sleep we all need. Another way to get a good night’s sleep is to make sure you eat plenty of protein throughout the day. Aim for at least 15 grams with all your meals and also include some form of protein as a snack.
Good luck & good night
