Sleep better, Live Better

2024 is the year we put sleep at the top of our priority list! Getting good quality is sleep is one of the most underrated things we can do for our health, productivity, and happiness!

To be honest, I used to be one of those people that thought they could run on 6 hours of sleep. I'm sure we've all encountered that morning person who wakes up at 4:30am to get to the gym at 5am to do fasted cardio for 2 hours, just to tell you they did it all before you woke up... This person may seem like the epitome of health, BUT if they are not getting proper rest and sleep, I'd have to disagree that this is an optimal routine for overall health.

While this may work for smaller fragments of time, it is not a sustainable lifestyle. In fact, those who gets 6 hours or less of sleep per night are at a higher risk of insulin resistance, obesity, diabetes, cancer, arthritis, mood disorders, and more. Loss of adequate sleep severely affects hormone levels and production. Sleep deprivation leads to lower levels of leptin, the hormone that tells us when we're full, and higher levels of ghrelin, the hormone that tells us when we're hungry. So, a bad night of sleep may lead you into a day of constant snacking, feeling hungry and never fully satisfied. Sound familiar? Without those balanced levels of leptin and ghrelin, we are existing in a constant hunger and cravings cycle, leading to daily over-eating and an increased chance of obesity. Sooooo, lazy weight-loss hack? Get 8 hours of quality sleep!

If only it were that easy... Why is it so hard to get 8 hours of good quality sleep?? Besides obvious environmental reasons (kids, pets, etc.), many of us don't understand rest and sleep for what is really is. We think sleep is just what happens when we lay our head on the pillow each night. We think of it as a completely separate entity from our waking life. We lack the understanding of our responsibility and role in our own sleep quality and cycles. We think taking a break from work to go on social media is rest. We think winding down with TV at the end of the day is rest. And we are likely unaware of the underlying causes of restless sleep.

In this constant state of stimulation and stress, we we can't just expect to lay down at night and get the perfect night of sleep. (Almost like we can't just eat whatever we want and expect to maintain our goal weight...) Luckily, there are little things we can do throughout the day to ensure a good night of sleep ahead. First, having this understanding of true rest and sleep. This can be achieved by practicing mindfulness as often as possible. We may consider social media scrolling as a rest or break, but next time you're doom scrolling pay attention to how you're feeling. You likely remaining in this fight, flight or freeze (stressed) state. Then compare that feeling to just 5 minutes of meditation and/or breath work. Pay attention and feel your body switch into its parasympathetic state, where rest actually occurs. Now, I'm not saying you need to meditate two hours a day, but think about what can happen with your sleep if you replaced five 20-minute social media "breaks" with five 1-minute breathing/meditation/mindfulness breaks. By the time you get into bed, you will have primed your nervous system to calm down and prepare for your deepest rest.

In my opinion, this understanding of rest and the practice of mindfulness is the best thing you can do for your sleep quality. However, it does not mean we can neglect all other important factors. Getting natural sunlight first thing in the morning and avoiding blue light at night are two things that support balance of our circadian rhythms, which will help us produce the appropriate amount of melatonin at night and cortisol in the morning. Swapping out bed-time scrolling for reading or journaling not only supports your circadian rhythm, but is also a mindful practice! And with just about every area of health and wellness we have daily exercise and a balanced diet. Be disciplined in your daily movement - write it in your calendar, find an accountability buddy, or make it fun! Whatever helps you move your body, even if it's just a 30-minute walk, is better than being sedentary. And finally, try to eat protein, carbs, and healthy fats at each meal. If this is something you struggle with, check out my Balanced Eating Guide for support on eating balanced and living better!

If you're still reading this and are overwhelmed by the amount of information that was just thrown at you, don't worry. Take a deep breath. You don't have to make so many changes all at once. Pick the easiest change that you can make right now and start there. You may have to push through a few cycles of wanting to give up on your routine for more sleep in the morning or for more TV watching at night, but try to remember that you'll feel better in the long run if you stay consistent! You may not want to get outside first thing in the morning today, but it will be easier tomorrow when you've gotten a better night sleep! Set a reminder on your phone to take a breathing break, even though you want to scroll Instagram instead, remember that you'll be grateful when you fall asleep faster tonight! It's the consistency of the little things you do each day that will pay off for quality sleep, increased energy levels, digestive health, decreased risk of obesity and disease, improved mood, and so much more.

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