You’ve just tackled a busy week; a big presentation at work, soccer practice, a dance recital, a dentist appointment, your monthly book club meeting, and don’t forget it’s Aunt Ethel’s 90th birthday celebration this weekend. Your girlfriend from high school, who you don’t get to see often, invites you over for a girl’s night. Without a second thought, your automatic reply is YES! Absolutely, positively yes! You need that social outlet with your inner circle, your core group of girls to wind down and relax. But as the time draws near, your body is telling you otherwise; you are tired with a capital T! But you wouldn’t let a little sleepiness get in the way of a fun night with your friends. You tell yourself “I’ll sleep when I’m dead!”, take back a 5-hour energy and off you go. Question for the reader: Are you thinking to yourself, ‘Wow! This is me to a tee!’? It may be all well and fun, but neglecting your sleep can be extremely detrimental to your physical and psychological well-being. Sleep is one of the most underrated solutions to optimizing your total health. And here’s why…
Humans spend one-third of their lives sleeping. It serves as a basic function just like food and water. Sleep supports nearly every system in your body. Proper sleep helps your brain consolidate the information you retain during the day to form new neural pathways or to strengthen existing ones. This process is essential for optimal cognitive performance, problem-solving abilities, and maintaining mental sharpness. Sleep also helps regulate your hormones, appetite, immune response, mood, and ability to make sound decisions. As your days fill up and your to-do list lengthens, sleep can sometimes be one of the first things you cut back on. Understanding the importance of proper sleep hygiene can be the difference between feeling productive or feeling like you’d rather forget the day even began. A good night’s rest helps manage stress levels, enhance mood, and foster emotional stability. In contrast, sleep deprivation can lead to heightened irritability, mood swings, and increased vulnerability to anxiety and depression. Sleep also has a direct impact on mental resilience and our ability to cope with life’s challenges. A well-rested individual is more likely to approach adversity with clarity, confidence, and adaptability, whereas sleep-deprived individuals may struggle with decision-making and emotional regulation.
Do you feel like you’re lacking some essential Zzz’s? Here are some tips to help you sleep like a log, or a baby, or whatever your preferred token sleep expression is…
After evaluating the quality of your sleep, or lack thereof, consider adopting some of the following recommendations:
- Consistency is key – going to bed and waking up at the same time will support your efforts in maintaining a regular sleep cycle and will help stabilize your natural circadian rhythm.
- Create a soothing environment – falling asleep is much easier if your bedroom is favourable to nodding off. Think dark, cool and quiet.
- Consider your mattress a worthy investment – a high-wuality mattress can mean the difference between a good nights rest and a bad one
- Refrain from drinking caffeine or alcohol before bedtime
- Creating a bedtime routine that includes techniques that focus primarily on relaxation will initiate a sense of calm.
- Challenge yourself to reduce, or better yet, eliminate time spent on all electronic devices right before bed. Exposure to blue light can wreak havoc on your body’s natural production of melatonin – the sleep-regulating hormone.
- Move your body during your wake window. Exercise can help tire your brain and body when its ready to tuck in for the night.