Somewhere between carpool, that full-time job of yours, volunteering at school, your yoga class, Girl Scout cookie sales, ballet lessons and soccer practice, you’re probably forgetting to sleep enough. We know, we know…we will let you finish hysterically laughing – we had the same reaction. Like how in the eff are we supposed to squeeze in MORE sleep when what we really need are about 8-10 more hours to “do” life with, not sleep.
Most adults need at least 6 hours of restful sleep per night, and studies show that those who consistently get 7 or 8 hours have lower sleep-related health risks. Over time, not getting enough restful sleep can contribute to higher stress levels, and weight gain. Ultimately, it can increase your risks for heart disease, high blood pressure, and diabetes. Okay, literally, this whole situation could kill you - so, we hope you are paying attention.
We know, “you can sleep when you’re dead” – stay with us here though, because if you don’t figure this out, you will actually be dead, not just dead tired. Here’s the thing: for many, it’s not just needing the time to sleep. Instead, the problem is that it’s hard to get enough restful sleep even once you’re in jammies-ready-let’s-get-some-zzzz’s mode.
Changes in work shifts, stress, overindulging, and other factors can affect both the quality and quantity of sleep. We feel the pressure too, everyone is counting on you to fire on all cylinders ALL. THE. TIME. So we came up with the following tips to help you get the restful sleep you need in order to be at your best.
Getting a Good Night’s Sleep:
- Set a schedule. Everyone’s sleep needs are slightly different, so learn how much is best for you – then plan around it. Going to bed and getting up at the same time every day will train your body to sleep well.
- Exercise for sleep. 30 minutes of moderate exercise every day has limitless health benefits that can include a reduction in stress and sounder sleep. Just avoid exercising within a few hours of bedtime.
- Cancel distractions. Earplugs and eye masks are great at blocking out the world. If your thoughts are keeping you up, learn deep breathing and meditation techniques to calm your mind.
- Plan for sleep. Avoid alcohol, caffeine, and large meals for several hours before bed, and limit fluids after dinner.
- Sleep comfortably. A good mattress is an investment, but it’s an important part of a good night’s sleep.
We think sleep is such a big deal that we are bringing sleep experts your way on the FiTONIC Radio podcast in March. So stay tuned for more tips on conquering your sleepless nights.
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