Catch Plenty of Zzzzs: Tips to Sleep Like a Baby
For more information on saying goodbye to insomnia and how you can sleep like a baby, please click HERE.
There is nothing more restorative for the body than getting ample sleep night after night after night (or day after day if you work at night and sleep in the daytime). A good night's sleep is one of the most important parts of a wellness lifestyle and an essential component of being vibrantly healthy. Sleep is when we reset our appetite control and pain control. Sleep is when our energy regroups for the day to come. Below you will learn about some of my favorite tips for daily, restorative sleep, including my favorite mattress, hydrating water, heat therapy, the best superfood, and more.
The costs of sleep deprivation are irritability, falling asleep at work, wavering attention, and not fully processing the outside world. Tension, physical or psychological, keeps us from relaxing sufficiently to fall asleep. People are literally taking their worries to bed. Learn techniques for coping with stress and "winding down" before bed. Relaxation techniques such as deep breathing, stretching, and meditation are very helpful. Regular exercise is also a terrific way to help you sleep better. But don't exercise right before you are about to go to bed.
Lack of sleep undermines your body's ability to deal with stress. Research suggests that even one or two nights of sufficient sleep (experts recommend eight hours) can lower levels of the stress hormone cortisol more than a number of other stress management techniques combined. Granted, stress often interferes with sleep, but do your best to increase your chances of getting quality sleep by avoiding caffeine after noon, establishing a regular bedtime and wake-up time, and doing something relaxing in the hour before bedtime (no electronic devices!).
Here's a tip to remember: Don't associate the bed with wakefulness. If you can't sleep, get up and read a book, knit, watch television, or write in a journal until you feel sleepy. Avoid sleeping pills and alcohol. On the link above, I write about some of my favorite natural, effective, herbal remedies to help with getting deep sleep.
Need to Lose Weight?
Sleep plays a major role in glucose metabolism and neuroendocrine function. Research shows that getting a good night’s sleep is a critical part of losing weight. In a 16-year study involving 70,000 women, researchers found that women who slept five hours per night were 32% more likely to experience major weight gain (an increase of 33 pounds or more) and 15% more likely to become obese, compared to those who slept seven hours a night.
“Sleeping less may affect changes in a person’s basal metabolic rate (the number of calories you burn when you rest),” says lead researcher Sanjay Patel, MD., of Case Western Reserve University.
In Hong Kong, researchers found that children who did not get sufficient hours of sleep were more likely than their well-rested peers to be overweight.
It’s possible that reduced sleep means adults and kids are tired and therefore less likely to exercise. There is also some evidence that lack of sleep produces changes in levels of satiety and the hunger hormones leptin and ghrelin, according to Brown University Professor of Psychiatry and Human Behavior Mary A. Carskadon.
Too little sleep also makes you hungry, especially for calorie-dense foods, and primes your body to hold on to the calories you eat. It also boosts your insulin levels, which increases the risk of heart disease and diabetes.
So if losing weight is one of your goals, make sure that you make getting enough sleep a nonnegotiable daily practice in your life. And here are some more surefire tips to help you sleep like a baby.
Walking on Air — A Book to Enrich Your Life
Have you ever wanted to give not only your body, but your mind, home, and spiritual self a makeover as well? It sounds like a daunting task. Yet, this is actually possible — if you are in my hands through my new book Walking on Air: Your 30-Day Inside and Out Rejuvenation Makeover (Conari Press). Breaking down life changes into a manageable 30-day plan, I show you through the pages of this book how to make simple, yet effective, choices with your food, your home, your relationships, your personal style, your finances, your health, your lifestyle, your confidence and self-esteem, and your state of mind. Each shift is a daily turn toward better health, more conscious living, and greater awareness of the spiritual calm that can infuse all aspects of your life — if your choose it! Their cumulative effect is designed to bring you to a new level of vibrant health, deeper joy and vitality, and a more peaceful, balanced life so that your spirit soars.
Walking on Air is based on my work helping thousands of clients and participants worldwide — in my workshops, seminars, and retreats — transform their health and happiness. I offer a program of 30 days of change that works on all levels: physical, emotional, mental, and spiritual. Be the person you were meant to be. Both men and women, any age from teenagers through age 102 (my oldest client), can benefit from this reader-friendly, motivating, and empowering book. In this beautifully designed book, you'll have all the tools and inspiration you need to take your life from ordinary to extraordinary. Some people use this 30-day program quarterly; some during the summer months and during January to start off the new year empowered and positive; some when they're going through a challenging time and need extra support; yet most people use the book's 30-day plan of action monthly to stay motivated and inspired to create their best lives and stay on the path to make their dreams come true. In addition to Walking on Air, the perfect trio to add to your Susan Smith Jones library would be The Joy Factor, Recipes for Health Bliss, and the Renew Your Life special package collection. Read further to learn about the contents of my new book and how to get a copy that comes with my free booklet on natural remedies.