- Admin
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!!!!