How To Sleep Better, Deeper, And Longer
Happy Tuesday beauties!
Something I get asked about on the regular is how much sleep someone should get and if it makes a difference or not getting a full 8 hours?
The short answer: It depends on if you want to renew your cells, keep your weight down, heal any health issues, and improve your mood, health, wealth, and happiness. If you don’t want any of the above to occur, you can continue to get the 4-5 hours of sleep.
I say this in a loving yet almost frustrated way because SO many women devalue and even roll their eyes at sleep.
Have you guys seen Gary Vee? He’s like 40 years old and looks 75 and prides himself on no sleep.
And without getting all “beauty sleep” on you, sleep in it’s simplest terms is to build and renew. To re-calibrate, refresh, reset, and also even rewind because there is such a thing as rewinding aging and the damage you have done by neglecting sleep and damaging your cells.
There’s also no such thing as catching up on sleep, though I wouldn’t get too worried if you get less than 7-8 hours once a week as it won’t cause much damage.
I know there’s probably a lot of you who are thinking to yourself, “but I get 5 hours and I’m completely fine in the morning.”
Two things could be occurring here:
A: Those 5 hours are uninterrupted and you’re sleeping like a rock and feel refreshed in the morning.
B: You have never really felt what it’s like to sleep a consistent 8 hours, so you don’t know the contrast between the two and how you COULD be feeling.
Here are the exact tips and tools I give to my 1:1 clients as well as group coaching clients to help them sleep and begin to heal:
Here are some tips to really increase the quality and length of your sleep. The last one is absolutely crucial and should be taken VERY seriously: -Remove the television from your room. Yes, it’s convenient. Yes, Real Housewives are on. But what this does is decrease your melatonin by essentially waking up your brain due to the blue light in electronics. Your pineal gland signals melatonin to release a couple of hours before bedtime, and if it senses light from any electronic it immediately stops its production.
-Eliminate cell phone use 1 hour before bed. This is due to the same properties above, your body confuses night with day and stops melatonin production.
-No caffeine after 3pm. The exception to this is if you work out at night but it’s absolutely crucial you don’t go past 5pm. I test the waters every now and then (this was one of the reasons my sleep was disturbed) and I am immediately reminded every single time. Don’t. Be. Me.
-Keep your bedroom at 68-70 degrees. This is an easy once since it’s cooler outside but your body simply cannot relax if it’s hot. This is why taking a cooler shower before bedtime is actually beneficial because it lowers your body temperature.
-Sleep fan or app. If you are a light sleeper this is absolutely crucial. I have both a physical fan I keep in my room to drown out noise as well as a phone app for emergencies. The app is literally called Sleep Fan, how cute.
-Stop eating 2 hours before bedtime. Digestion is a culprit in sleep disturbance as your body should be at rest (organs also) before bed. This is especially important if you have food intolerances as any gas, bloating, acid reflux will diminish your quality of sleep. If you are having issues with this make sure you book a free discovery session with me here so we can figure out the cause.
-Alcohol. Drinking alcohol before bed actually has the opposite effect in terms of sleep. Most women think it HELPS you, which isn’t true. Though it will relax you, when the alcohol wears off it actually signals your nervous system to wake you up in the middle of the night. Hopefully these tools will help you and maybe even give you that, “aha!” moment. Other things that can contribute to quality sleep are nutrition, lifestyle, and supplements you can add in. If any of you are seeking help with this, reach out! I would love to help you get to your goals and have you wakeup feeling inspired every single day! Have an AMAZING day and share this with someone you think may need it. Xoxo