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We all know that sleep is an important part of having good health. But do you REALLY know just how important it is? Having good quality sleep can set you up for success or it could be the reason your health is struggling. 

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So why is sleep so important? 

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When we sleep our bodies detox all the bad stuff we were exposed to during the day. 

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Sidenote: if you think that being healthy means never allowing anything bad to get in your body then you are striving for an unattainable goal, because this just isn't realistic. 

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Sleep helps our brains function better, keep our emotions more balanced, reduces risk of disease, and so much more! 

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Chronic sleep deprivation can cause many unwanted diseases such as high blood pressure, heart complications, strokes, diabetes, etc. Now after reading that I know your mind may be racing and you might be thinking about all of the bad nights of sleep you've had in your life, but there is no need to jump to conclusions. 

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The first thing about health that we all need to learn is that it is meant to help us not scare us. 

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Having a couple bad nights of sleep here and there is NOT A BIG DEAL. That means you're human. However, if you’ve been experiencing consistently poor quality of sleep, then I will share some tips on how to help you! 

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If you are a mom and your baby doesn't sleep through the night, first of all, I'm praying for you. Second of all, these tips will help you as well, but just know that this is a phase in your life and not to stress over the little sleep you're getting. 

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Okay let's get into it. 

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Tip #1 - Your morning routine 

You probably weren't expecting that as a tip were you? Having a good night of sleep actually starts with how you start your day. If you can, get sunlight exposure first thing when you wake up. That's right, DO NOT LOOK AT YOUR PHONE. Getting sunlight exposure can help regulate your circadian rhythm. Your circadian rhythm is a natural cycle that helps balance physical, mental, and behavioral health. Getting sunlight exposure right when you wake up starts your circadian rhythm off on the right path. Looking at your phone in the morning has the opposite effect. 

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Now I know what some of you might be thinking, "when it's -2 degrees outside how do you expect me to get sunlight exposure in the morning." Fair enough, because I've also had these concerns living in Iowa - it's not exactly a tropical oasis all year round. 

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During the winter this isn't always possible, so the alternative is when the sun is out and it's slightly warmer, try to get at least 15-30 minutes outside and just bundle up. This is also a great way to get in your vitamin D (which many people are deficient in, especially in the winter).

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Tip #2 - Have a winddown routine 

Having a wind down routine is very important to me and my sleep. About an hour before you are wanting to go to bed, turn off all electronics. Blue light can block the hormone melatonin in your body which makes you feel sleepy. Blue light signals to your body that it is not time to go to sleep. It can also affect how deep you sleep. Instead, try taking a bath, going for a walk, getting your ducks in a row for the next day (setting out your outfit, packing your lunch, etc.), doing your skincare routine, journaling, meditating/praying, and/or reading a book. This is my favorite reading light that I use every night! 

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Your wind down routine doesn't have to look the exact same every night but the important piece is trying to stay away from blue light. If you absolutely have to be on your laptop or phone at night for work or soemthing else, I recommend wearing blue light glasses. You can find blue light glasses on Amazon or I also like eyebuydirect or warby parker.

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Having a wind down routine signals to your body that is is time to sleep. This supports your circadian rhythm cycle that when it's dark out and the lights are turned down (and you don't have light blaring in your face), that you are preparing for bed. 

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Tip #3 - Don't eat too close to bed time 

Eating before you go to bed can cause your metabolism to slow down. Instead of being able to naturally detox throughout the night, your body is trying to digest the food you just ate. 

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So, now you're not detoxing all the exposures you had during the day. This can lead to a toxin overload, which nobody wants. Eating late at night can also cause acid reflux and poor blood sugar management. It can also lead to weight gain because your body stores those calories as fat instead of burning them off as energy. 

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Tip #4 - Make sure your room is relaxing and comfortable

Your bedroom should be place where you feel relaxed and comfortable. It's important to try and not bring work into the bedroom. But I know, some days are easier than others to do this. When you walk into your bedroom when it's time to go to bed you want it to be dark, relaxing, and quiet. 

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Try dimming the lights or just turning on a lamp about an hour before you are wanting to go to bed. This is another way to signal to your body that it's time to wind down. Get some essential oils going in your diffuser. Certain scents can also promote good sleep such as lavender, chamomile, peppermint, and eucalyptus. 

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Tip #5 - Invest in a good mattress and pillows 

The quality of your sleep can also depend on the quality of your mattress and pillows. A good mattress and pillows can support your body and align your spine properly. This can help prevent aches and pains, which we know can disrupt our sleep! 

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Investing in a good mattress and pillows can be expensive, so try switching things out one by one. You spend a third of your life sleeping, so it’s important to make sure you’re comfortable and supported during that time! 

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Tip #6 - Stick to a consistent sleep schedule 

Your body likes routine, and sticking to a consistent sleep schedule can be another way to help regulate your circadian rhythm. Try to go to bed and wake up at the same time every day, even on the weekends (as much as you can)! This can help improve the quality of your sleep and reduce the chances of sleep deprivation. 

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If you’re struggling to stick to a consistent sleep schedule, try setting an alarm to remind you when it’s time to start winding down for bed. You can also set an alarm to wake up at the same time everyday, even if you don’t have to be up for anything in particular. This can help regulate your body’s internal clock and make it easier to fall asleep at night. 

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Tip #7 - Exercise regularly 

Regular exercise has been shown to improve quality of sleep. Exercise can reduce stress and anxiety, which can help you fall asleep faster and stay asleep longer. Yes, please! Try to incorporate some form of physical activity into your daily routine, even if it’s just going for a walk. 

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Takeaways 

Sleep is a crucial aspect of your health and feeling good everyday. These tips can help improve the quality of your sleep and set yourself up for a great day! Sleep is also essential for your body to detoxify, for your brain to function better, for keeping your emotions balanced, and for reducing your risk of chronic diseases. 

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Remember, good health is meant to help you, not scare you. So don’t stress over a couple of bad nights of sleep, just focus on implementing healthy sleep habits into your daily routine!

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Here’s to having a well-rested mind and body!

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