The Importance of Sleep & Tips For Getting Enough Of It
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If there’s one aspect of our health that we should be devoting more attention to, it’s our sleep! The benefits of sleep are extremely well-studied and proven out, so it still surprises me when my clients and friends say they settle for four or five hours a night. (Not that I’m perfect—I also find it hard to get a consistent eight hours, even though I know how important it is!)
This year, I hope you’ll make your sleep a priority. I promise if you do, you will see your health change in ways you couldn’t imagine. So without further ado, here’s why getting sleep matters, and how to regularly clock more of it!
1. Sleep is when the body renews itself.
When we’re awake and on the go, our body is focused on a lot of functions. It has to keep our lungs breathing, heart beating, feet moving, digestion working, and so much more. On the flip side, when we sleep, our body goes into repair mode. Because the body is at rest and not exerting much energy, all of our organs and systems can focus on tasks such as muscle recovery, emotion regulation, memory retention, cell regeneration, etc. Even our skin rejuvenates while we sleep—our body generates more collagen during this time, causing our skin to look plumper and brighter. That’s right, sleep is our first line of defense against signs of aging. Who knew!
2. Sleep affects our energy levels.
Feeling sluggish or drained lately? You probably haven’t been sleeping well, or for long enough. Getting eight to nine hours of sleep every night allows the body to rest and recover, meaning you’re more likely to wake up feeling refreshed and energized. Not to mention, sleeping well improves our alertness, productivity, and overall mood throughout the day. When I’ve gotten a solid night’s sleep, I feel like I can take on the world the next day. Otherwise, come afternoon, I often feel like I could use a nap.
3. Sleep plays a role in maintaining a healthy weight (and losing weight).
Believe it or not—yes, sleep does affect our weight and metabolism. How? Well, the answer involves our two hunger hormones: ghrelin and leptin. Gherlin is the appetite hormone; it tells us when we’re hungry, and increases our appetite. Leptin does the opposite; it increases our feeling of fullness, signaling us to stop eating. When we get regular periods of high-quality sleep, these hormones are balanced and controlled. When we are sleep deprived, however, our ghrelin levels rise and our leptin levels plummet. This typically results in increased appetite, and in most cases, weight gain. Assuming this isn’t what you want, I would recommend addressing your sleep issues ASAP.
Now that you know why sleep is so essential, it’s time to take measures to improve yours. I’ve put together a list of methods I’ve personally found very effective. I hope you’ll give them a try!
Take a warm bath before bed. For many people, the heat of a bath (or a shower, if you prefer) helps the body relax and relieves muscle tension. I like to take baths on nights when I’m feeling particularly anxious or stressed—I find it incredibly soothing and meditative.
Consider an all-natural sleep supplement. Many people find sleep success by taking non-addictive sleep aids like melatonin. Other sleep supplements include valerian, lavender, and chamomile. Valerian, like melatonin, can be found in capsule form at the drugstore or online. Lavender can be found in essential oils that you can use topically, and chamomile is a common ingredient in decaffeinated teas.
Develop a sleep routine. You know how parents have a sleep routine for their babies? We adults need to do this, too! Taking the time to wind down before bed (and going to bed at the same time every night) can drastically boost our sleep quality. Add small rituals into your nightly routine that will help you unwind and destress, like having a warm cup of decaffeinated tea, diffusing calming scents in your bedroom, doing your skincare routine, or reading a good book.
Seriously, put your phone down. You would think with how much time we spend on screens during the day that we would jump at the chance to not look at them...but for most folks, that’s not the case. I’m definitely guilty of endless scrolling, but this habit can be detrimental to our sleep. Try to implement a “no screen time” rule for the hour before you go to bed, and see if that helps you get shut-eye.
Stay away from anything that stimulates your brain. That includes phones, television screens, iPads, or even books about unsettling or scary topics. These devices and activities can cause a lot of brain activity, which can lead to insomnia or poor quality sleep.
For more sleep tips and expert health advice, come join the Private Pure Joy Wellness Facebook Group! We’re a fun-loving group of badass women who will support you wherever you are on your health journey.
xo,
Renata