Hi, it’s me again; your regular sleep advocate, here to talk about how to make sleep a priority! 😊
Previously I wrote about how lack of sleep (less than 6 hours per night) effects our hormones and appetite.
Scientifically speaking, it’s clear sleep deprivation lowers overall metabolic rate, impairs recovery, and can impact the energy intake of an individual, all of which conspire to create a state of caloric surplus (aka weight gain). As such, achieving adequate amounts of sleep is important for ensuring individuals optimize their metabolism.
But how do we do that in a world that feels like a non-stop competition in who is the busiest?
MAKE SLEEP A PRIORITY:
But how? It’s not as easy as saying, “Tonight I will go to bed early.” If it was we would not have a society filled with over caffeinated and medicated people trying to figure out where it all went downhill.
I will share what has worked for me.
1-Have a bed time routine.
- My family and friends love to make fun of me because 99% of the time I am face washed, teeth brushed, phone on DND, in bed at 8:30pm. Why? Because I wake up early and I know if I do not get enough sleep (7-8 hours) I do not preform optimally then next day.
- What does this look like? I eat dinner around the same time (6-6:30pm). After dinner I make my tea take my vitamins, set out what I need for the next day (e.g., workout clothes, specific outfit, etc.), review what is a priority the next day, and check my calendar.
- Next, I stop watching TV an hour before I want to fall asleep. I read, with my kindle (less harsh on the eyes). My phone is charging in another room on do not disturb.
- Side note: stop drinking coffee after about 3pm.
2-Find a way to reduce stress. By reducing stress you will be able to actually rest once you are sleep.
- Perhaps, you need to reorganize your schedule, stop unnecessarily rushing around all day. For example: I use to take a 7:15am SoulCycle class. Rush home by 8:25am, give my dogs their medicine, feed them, take them outside, shower and be out of the house by 8:50am for a 9:00am lash appointment. Does that not sound like complete chaos? On top of running around, I started to resent my husband (who is not permanently WFH) for not helping; even though he has never helped with the dog’s morning routine. So, I stopped taking the 7:15am class the weeks I have a lash appointment. I had to let go of the notion that every day I HAD to do an intense workout first thing. Life has changed for many of us these past two years, it’s okay to give ourselves grace when accepting a new reality.
3-If you cannot reduce stress, find a way to coupe with it.
Here is what works for me:
- Exercise, 5-6 days a week. Find something you love and do that. Stop making exercise a punishment, it should be fun.
- Walk outside everyday (10-45 minutes), so the sunlight can regulate my internal clock and I have an opportunity to unplug.
- Consume Adaptogens. I consume adaptogens 3x-5x times a day. If you are unfamiliar with Adaptogens, read this.
- Be aware of the negativity in my life. Stop consuming so much news. I’m not saying to be unaware of current events but be aware of how you feel when consuming content.
- Eat food that serves my body. I’m not here to tell anyone there’s one diet we should all follow. But again, pay attention to how you feel, sleep, and move when consuming certain foods.
These are some simple changes I made to help me be a more patient and better person. I realize the before mentioned examples are simple and perhaps the things keeping someone else up at night is more than rushing form a workout to a lash appointment; but I also know we are each in control of our daily routine.
Friends, it’s never too late to make a change. To stop accepting life as, “This is how it is.” Life should be fun and vibrant, but in order to get there you have to take care of yourself; and, sleep is the most important.
If you want different, move different.
Let me know if made any changes and how you feel! (IG: jeanajuice)