Did you know sleep contributes largely to our moods?
Those late nights could be slowly bringing you deeper into the blues.
According to the American Psychological Association “Insufficient sleep has been linked to car crashes, poor work performance and problems with mood and relationships. Sleep deprivation also raises the risk of high blood pressure, heart disease, diabetes, obesity, depression and stroke.”
It is crucially important we are getting the 6-8 hours of rest our bodies need to function optimally. But that isn’t ways easy for some of us. We need to find ways to have that more restful nights sleep so lets chat about some ways we can do that.
- 1. Sleep is scheduled: This means we need to start to put our sleep on a schedule. You might be thinking, “This is for kids, not adults.” But it has been shown setting a time each day to train your body it’s time to go to bed as very effective.Have you ever experienced a time where you woke up at the same time your alarm usually goes off even, though it’s your day to sleep in? (kinda annoying) But your body has been scheduled to wake up. It’s amazing how your bodies naturally do this. So decide what is reasonable for your schedule and life and schedule it.
- 2. Set a routine: I once had a friend tell me she set an alarm on her phone that at 9pm every night the alarm would tell her to get ready to bed and settle in for the night. She had a routine she did every single night to help her body trigger it was time to sleep.I look at this like “pavlov’s dogs.” Pavlov was a scientist that studied specific behavior based on a stimulus. His findings came from his dogs. He would ring a bell and then feed his dogs. After a while of doing the exact same routine he found his dogs would salivate at the simple sound of a bell ringing because it meant for them food would follow. They were conditioned to the routine. Although we obviously aren’t dogs, we can train our minds to react to a similar routine we do every night.
- 3. Close your mind down. I am GUILTY of this one. I have a hard time shutting my mind down at night! The the worse culprit, my smart phone!Make the rule with yourself: NO ELECTRONICS IN BED! Three reasons:
- Just a few months ago, the American Chemical Society posted a video explaining that exposure to blue light at night essentially tricks your body into thinking its morning, which messes with your circadian rhythm and makes it harder to fall asleep.
- It also damages your eyes from retinal stress.
- It can make you moody, too. The blue light effects the way your body products melatonin. The US National Library of Medicine reported melatonin levels in mice has been linked to higher rates of depression.Why does a lack of melatonin have such severe effects?
Melatonin influences your circadian rhythm since it helps you fall asleep, and changes in that rhythm have been linked to other noticeable shifts in your body. Your circadian rhythm is an internal biological clock that regulates when you’re sleepy and when you feel awake throughout the day.
Perhaps it’s time to make a no phone zone an hour before bed?
OTHER WAYS TO NATURALLY PROMOTE SLEEP
* Epsom Salt Bath to relax and calm the senses before bed
* Using a PURE Lavender + vetiveer to promote sleep. The smells in these oils trigger stimulus in the nose that react with the brain.
Here is to sleeping well and emotionally feeling amazing!
If you enjoyed what you read, please share, comment and like. <3