Did you know that without enough sleep you are actually sabotaging your own weight loss? I bet that got your attention!
Have you ever woken up feeling a little fuzzy, groggy or cranky; as though you didn’t get enough sleep? Our sleep can get disrupted during the night for a variety of reasons. Whether it’s getting up just to check and see if the kids had sent a text to check in (sound familiar?), or to get up to use the bathroom, yet again, (because we have been drinking so much water), it all disrupts our very important sleep.
I recently discovered that if I get to sleep by a certain hour I am able to wake up earlier and more refreshed. Sorry Jimmy Fallon, but I have to record and watch you at another time. This probably shouldn’t have been such an epiphany for me but I have been staying up late to finish work, check social media or watch reruns of favorite old shows, until I realized it was having a negative effect on me. I found myself eating mindlessly and hungrier during the day.
Our bodies need to refuel and recharge to function optimally, including burning fat and cell regeneration. Why not use the time just before you sleep to quiet the noises that float around in your head all day long. What a perfect time to practice meditative deep breathing.
Take for example the The 4-7-8 Breathing Exercise (also called the Relaxing Breath) as recommended by Dr. Andrew Weil. You can practice this by inhaling deeply through your nose to a mental count of 4, then hold that breath for a count of 7 and breath out slowly through your mouth for a count of 8. This is such a wonderful way to relax and focus on your breath and often times you may not even complete the series of 4 of these breaths before you fall asleep. This is a natural relaxation technique and according to Dr. Weil, “Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.”
Another calming ritual I have adopted is to rub Lavender Essential Oil on the bottoms of my feet before bed. Researcher at Wesleyan University and Southhampton College in England found that Lavender increased very deep sleep, where the heartbeat slows and muscles relax. Some people enjoy adding Lavender essential oil to their bath to relax and others diffuse it while they sleep.
Whatever evening rituals you may use or rely on, the key is to turn off the blue lights from the TV and other electronics which have been known to act as a stimulant and thereby make it harder for your brain to get ready for sleep. Try to lay quietly and think over the things that went well for you that day, even just one thing and that way you can end your day on a postive note. Take a moment to celebrate your successes.
That said, it’s time to go to sleep- Sweet Dreams!