Healthy Habits Corner
by
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:
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The Guinness book of world records has excluded records for staying awake. It is that dangerous to your health.
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One night of sleep deprivation leads to consuming 20% more calories the following day, especially of sugary and fatty foods.
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Lacking consistent sleep can lead to depression, a lack of emotional regulation and contributes to developing dementia.
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Scientists have yet to find a sleepless creature.
What does sleep do?
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Sleep allows the brain and body to recover.
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Sleep is when your body cleanses spinal fluid.
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Restores and rests organs and muscles
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Memories are stored
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Supports cognitive function, hormone regulation and mental-emotional well being.
What may be getting in the way?
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Caffeine and alcohol (caffeine impacts sleep up to 8 hours prior, alcohol up to 2)
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Drinking too many liquids before bed causing waking up to pee
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Heavy meals
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Chamomile, although relaxing, is a diuretic.
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Sleep apnea or insomnia
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Ruminating thoughts
What could help?
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Sleep environment: cool, comfy and dark.
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Lavender or other relaxing smell
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Hot shower or bath
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Magnesium
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Staying off of electronics 30 min before bed
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Relaxing sleep routine, journaling thoughts
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Using the bed for only two things (sex and sleep)
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Waking up at the same time of day and getting sunlight in the eyes. (most impactful on sleep/wake hormones and circadian rhythm)
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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.
What about my toddler/teen? Bedtime calculator https://sleepeducation.org/
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Britney O’Connell is a Nationally Board Certified Health and Wellness Coach. For more information about personalized coaching contact Coach Brit at optimizehealthyhabits@gmail.