Healthy Habits Corner

Britney O’Connell

Sunsets in the desert are brilliant!! Have you witnessed one lately?

Sleep.  What is it like for you to get a great night’s sleep?  It is a pleasure and privilege to get the recommended 7-8 hours of quality sleep nightly. (Athletes may need around  8-10 hours).

Random sleep facts:

• The Guinness book of world records has excluded records for staying awake. It is that dangerous to your health.

• One night of sleep deprivation leads to consuming 20% more calories the following day, especially of sugary and fatty foods.

• Lacking consistent sleep can lead to depression, a lack of emotional regulation and contributes to developing dementia.

• Scientists have yet to find a sleepless creature.

What does sleep do?

• Sleep allows the brain and body to recover.

• Sleep is when your body cleanses spinal fluid.

• Restores and rests organs and muscles

• Memories are stored

• Supports cognitive function, hormone regulation and mental-emotional well being.

What may be getting in the way?

• Caffeine and alcohol (caffeine impacts sleep up to 8 hours prior, alcohol up to 2)

• Drinking too many liquids before bed causing waking up to pee

• Heavy meals

• Chamomile, although relaxing, is a diuretic.

• Sleep apnea or insomnia

• Ruminating thoughts

What could help?

• Sleep environment: cool, comfy and dark.

• Lavender or other relaxing smell

• Hot shower or bath

• Magnesium

• Staying off of electronics 30 min before bed

• Relaxing sleep routine, journaling thoughts

• Using the bed for only two things (sex and sleep)

• Waking up at the same time of day and getting sunlight in the eyes. (most impactful on sleep/wake hormones and circadian rhythm)

• Hydrate first and wait an hour to have caffeine.

Sweet Dreams!

Coach Britney

The different stages of sleep are fascinating to read about: https://www.sleepfoundation.org/stages-of-sleep

What about my toddler/teen? Bedtime calculator https://sleepeducation.org/healthy-sleep/bedtime-calculator/

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