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: 

  • The Guinness book of world records has excluded records for staying awake. It is that dangerous to your health.  

  • One night of sleep deprivation leads to consuming 20% more calories the following day, especially of sugary and fatty foods. 

  • Lacking consistent sleep can lead to depression, a lack of emotional regulation and contributes to developing dementia.

  • Scientists have yet to find a sleepless creature.

What does sleep do? 

  • Sleep allows the brain and body to recover.

  • Sleep is when your body cleanses spinal fluid.

  • Restores and rests organs and muscles 

  • Memories are stored

  • Supports cognitive function, hormone regulation and mental-emotional well being. 

What may be getting in the way? 

  • Caffeine and alcohol (caffeine impacts sleep up to 8 hours prior, alcohol up to 2)

  • Drinking too many liquids before bed causing waking up to pee

  • Heavy meals

  • Chamomile, although relaxing, is a diuretic.  

  • Sleep apnea or insomnia

  • Ruminating thoughts

What could help? 

  • Sleep environment: cool, comfy and dark.

  • Lavender or other relaxing smell

  • Hot shower or bath

  • Magnesium

  • Staying off of electronics 30 min before bed

  • Relaxing sleep routine, journaling thoughts

  • Using the bed for only two things (sex and sleep)

  • Waking up at the same time of day and getting sunlight in the eyes. (most impactful on sleep/wake hormones and circadian rhythm)

  • 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.org/stages-of-sleep

What about my toddler/teen? Bedtime calculator https://sleepeducation.org/healthy-sleep/bedtime-calculator/

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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.com or follow her on instagram @CoachBrit