Crushing Chaos episode 6- Sleep!


Sleep is a huge part of our daily routine and factor in our health!

Benefits of sleep:

  • Increased Energy

  • Strengthened Immune System

  • Heightened alertness, focus and creativity

  • Improved mood by reducing anxiety, irritability and mental exhaustion

How Sleep Deprivation affects us:

  • Weight Gain

  • Increased risk of chronic disease

  • Increased risks of injury and accidents

  • decline in cognitive function

  • increased anxiety

The majority of people have a hard time winding down in their days and having a consistent sleep throughout the night. With shorter sleep hours and restless sleeps our bodies are not recharging the way they need to, Its like plugging in your phone to a cable with frayed wires.

How much sleep do we really need???

AGE HOURS

18+ 7-9

11-17 8.5-9.5

6-10 10-11

3-5 11-13

1-2 12-14

3-11 mo 14-15

0-2 mo 12-18

Holy smokes a new born baby sleeps 12-18 hours? That fact oddly shocked me aha

So now that we know a little more about sleep, what are some steps we can take to lead us to a better nights sleep?!

  • Eat your larger meal mid day and have a lighter meal in the evening for dinner!

  • limit sugar and caffeine

  • limit alchohal

  • avoid late night eating and find other fun things to occupy you before bed such as, meditating, yoga, journaling, connecting with your partner, writing a letter to someone, painting, drawing or any other activity that calms you down and distracts your mind from unnecessary food cravings! Trust me your body doesn't need a bowl of chips or popcorn at 11pm to function at its highest potential...thats your mind talking!

  • Create a peaceful sleep space by using essential oils, having fresh sheets, painting your walls a relaxing color tone

  • Make your bed in the morning so its clean to crawl into

  • Clean the clutter in your space - A cluttered space leads to a cluttered mind!

  • Remove electronics from your room

  • Reduce exposure to light and sound

  • Create a bed time routine - try waking up at the same time and going to sleep at the same time every day

  • Track your sleep habits

  • Reduce busy brain at night- if you find your mind wanders often have a journal handy to jot down your ideas and put them to rest to deal with in the morning!!!!

Would love to hear your sleep tips in the comments below!!!!

#sleep #sleephabits #sleeptips #podcast #crushingchaos

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