- Sleep is our body’s reset button.
- During sleep our body restores our immune system and creates new connections in our nervous system.
- Most hormones are restored while we sleep. That is why a good night’s sleep is very important to us.
If your body does not get enough sleep to rejuvenate itself you will soon feel the consequences. Some mental problems arising from sleep deprivation are anxiety, inability to relate to others and memory issues. So the right quality and quantity of sleep is of huge importance to our health.
Fortunately the most common causes of sleep problems are completely preventable. Not only will you be tired if you do not get enough sleep, you will also compromise your immune system if sleep deprivation is chronic. This is because it is another form of stress and just like untreated stress it will result in problems. It has even been linked to major diseases like cardiovascular disease, diabetes, obesity and these fall under only the physical problems that arise.
Sleep Hygiene
This refers to all habits we need to adopt to induce good sleep.
A) The bed is seen as sacred for sleep only and so there should be no TV or reading there. So read or watch TV in the couch instead.
B) Do not use your bedroom as a place to socialise.
C) Keep a tight schedule: Go to bed and get up at the same time everyday. Reset your rhythm by setting your sleep and wake up time using an alarm and stick to it.
- If on weekends you go out or travel often your body will adjust to it but if your bed and wake up time change too much your body will not be able to adopt.
- The result being that you will feel tired during the day and will not be able to sleep at night.
D) Also refrain from consuming any stimulants like caffeine at least 6 hours before you go to bed (you need more time if you are very sensitive to caffeine).
E) Exercise: It should be done with enough time prior to bedtime. Regular exercise helps you to sleep better, only need to do it with enough time to cool off before sleep time because endorphins released during exercise can act as a stimulant by creating a level of activity in the brain that may keep you awake.
When you eat your last meal is important. Probably 1 or 2 hours before sleep.
Napping: but if it is too small to make up for sleep deprivation then your body will not be able to fall asleep early when it is bed time. And so in that case you will want to limit napping or cut it out.
Alcohol: It makes you fall asleep quicker but decreases the quality of your sleep. You get less than optimal sleep overall.
- It basically keeps you away from entering deep sleep and prevents your body from fully recovering from the day and preparing you for the next.
Tips to Help You Fall Asleep (7–9 hours is ideal for adults)
- Clear your head (write down your thoughts especially your anxious ones in a journal). It is better to do it on paper than on a digital device because of light. You cannot do much about it at night and so it is best to set it aside until you are refreshed and can actually change the situation. -Audio books could be of help to some people.
- Take a warm bath or shower because warm water signals to your body that it is time to relax. You can enhance this by adding lavender to water. Studies show that the smell of lavender triggers the sleep response and so helps you fall asleep faster.
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