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43: Tips to Help You Make Sleep a Priority

Aug 29, 2019

Do you make sleep a priority? Sleep is so important to overall health yet it often is last on our list when it comes to healthy routines. During sleep, your body is repairing itself and keeping your hormones in check. There are many people that don’t get enough sleep or don’t get quality sleep. In this episode, we’ll discuss misconceptions about sleep, the amount of sleep that’s right for you, and whether you are getting quality sleep. Listen in to episode 43 to hear tips to help you make sleep a priority.

Outline of This Episode

  • [2:12] Quality of sleep is just as important as quantity
  • [3:50] Quantity of sleep
  • [9:10] What about your quality of sleep? 
  • [17:05] Let’s talk lighting
  • [21:42] Tone down the stimulation

How much sleep do you really need? 

Everyone is different and we all need different amounts of sleep. There is no one perfect set amount of sleep that is right for everyone. How can you judge whether you are getting the right amount of sleep? Do you wake up feeling rested and ready to begin the day? Examine your energy level throughout the day. Do you have enough energy to get through the whole day? If so, does caffeine play a role in your life? If you are really interested in testing your sleep try removing caffeine from your life for a while. You should also consider your food cravings. Do you crave carbs and sugar constantly? This could be a sign that you are not getting enough sleep. 

What about your quality of sleep? 

Quality of sleep is just as important as quantity. Remember that exercise and proper nutrition improve sleep quality. People can forget how important eating well can be for your sleep. Ideally, you should eat a healthy meal 2 hours before bed. Caffeine and alcohol consumption also can affect the quality of your sleep. If you are suffering from poor quality of sleep then try removing caffeine from your life. 

Do you find yourself waking up in the middle of the night? 

Many people find that they can’t get a full night’s sleep. This has to do with your blood sugar levels. Normally your cortisol spikes around 6 am when it is time to wake up. But if you haven’t eaten a proper dinner with lots of protein and veggies then this could cause a blood sugar imbalance in which your cortisol spikes between 2-4 a.m. One way to combat this is to eat a (very) small amount of fat and protein right before bed. 

More tips to improve sleep and make sleep a priority in your life

  1. Create a bedtime routine. What’s yours like? Do you watch TV? Have a glass of wine? Try reading a book instead. Your evening routine plays a huge role in how well you sleep. 
  2. Dim the lights. You may not have considered the lighting in your home to be the cause of your sleep problems. But your body’s circadian rhythm can be put off balance by using bright lights. They can stimulate your brain into thinking you should be awake. 
  3. Turn off the devices. The blue light from the screens is bad for sleep. Make sure to stay away from screens like tablets, phones, computers, and TV at least 30 minutes before bed. 
  4. Tone down the stimulation. Watching the news or exciting TV dramas or even reading thrillers can stimulate your brain into working harder and cause you to stay awake longer. The information you put in your brain before bed can have a huge impact on the quality of your sleep.

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