The Importance of "Sleep Hygiene"

Buenos Dias and happy Monday friends! 

There has been a significant amount of chatter around "routine" right now. Now that most of us do not have somewhere to be in the morning we are finding ourselves staying up later, sleeping in longer and honestly slowly starting to fall out of the nighttime routine that we had put in place for ourselves. You know, the one that made us feel so good while things were "normal"? Yeah, that one.

Now, I want to preface this by saying, do I think going to bed a tad bit later and waking up a tad bit later right now is such a "bad" thing? No. Do I think that getting out of a routine that messes with your sleep hygiene or your ability to properly "wind-down" at night is detrimental to more than just the quality of your sleep? Yes. And today we are going to talk about the multiple reasons why I believe that and how to improve in this area. We all need a little kick in the pants every now and again and I am here to "gently" be your butt-kicker in this arena. ;) Lets GO! 

SO, diet and exercise have been at the center of the fitness and wellbeing paradigm for the last few decades. Sleep has always been acknowledged as having beneficial effects, but ever-increasing "busy lifestyles" have been getting in the way. I like to use the words “sleep hygiene”, and I want to express to everyone again what I mean by this and why proper sleep hygiene is SO vital to the quality, quantity, and consistency of our sleep. That benefits not only our physical body but for our mental as well. 

Below I have put together a list of some of the many benefits of a good night’s sleep. Just in case I do not talk about it enough... ;) 

1. Reduced Stress - Busy lifestyles have been linked to an increase in stress, a full night’s sleep 7-9hrs has been proven to reduce hormones such as cortisol, our stress hormone. A reduction in cortisol will help you handle a jam-packed schedule.

2. Improved memory - Every day we are presented with new information both in our professional and personal lives, sleep provides time to process this information. Studies have shown that increased sleep (8hrs plus) positively impacts memory.

3. Impact on weight gain - Many studies have linked being overweight and obesity with reduced sleep. The exact reasons for this are complicated and multifaceted but it is theorized that a poor night’s sleep negatively impacts willpower, therefore affecting food and exercise choices altogether. 

4. Feeling energized and alert - Sleep has been proven to increase energy levels and performance due to alertness. This will positively affect your relationships, job, and performance during exercise. 

5. Reduced inflammation - Reduced sleep has been linked to an increase in inflammation, inflammation can cause an increase in the risk of heart disease. Getting a good night’s sleep is one way to reduce this.

6. Recovery of cells - While sleeping the body and cells are given a chance to recover, quality and quantity of sleep both affect the recovery of cells. There have been studies that have linked extended periods of poor sleep to cell damage and reduced recovery. 
   

So now that we have been reminded why sleep is so important. In case we don't feel it naturally already... What is sleep hygiene and how can I implement it into my life? Sleep hygiene involves developing a set bedtime routine that you adhere to consistently to help improve the time it takes to fall asleep and the quality of sleep to get each night. 

• We all know that regular exercise has been shown to improve the quality of sleep, it is a big thing for me to note that it is highly advised to avoid exercising right before bedtime as the body needs time to relax and cool down after.

• Avoid caffeine within 6hrs of bedtime, this is the average time for the effects of caffeine to wear off.

• Avoid excessive alcohol as this can help induce sleep but affect the quality of the sleep.

• Develop a bedtime routine. This could involve a warm shower, some light stretches and reading a book. Having a routine, signals to your body it is time for bed.

• Use the hour before bed to wind down and RELAX, avoid tasks that involve problem-solving right before bedtime as they increase brain activity.

• Make sure your sleeping environment is cool, well ventilated and dark. It is a good idea to only use the bedroom for sleep and intimacy.

• Limit the use of screens within an hour of bedtime. The light emitted from laptop or phone screens has been shown to stimulate brain activity.

• Have dinner and allow time for digestion. It is suggested that the last meal of the day should be consumed at least 2 hours before bed.

• Get outdoors a little in the evening, maybe a post-dinner 10-minute walk? If possible this can help with digestion and also allows you to get outside and calm your mind after a long day. 

There you have it! Tools to add to those belts! AND, I want to end this with a little very very important reiteration. Ladies and gentlemen, I understand that we are NOT robots, we all have late nights and things that are WORTH sacrificing proper sleep. Do you see what I did there? 

Yes, YOU decide what is worth it and what is not. We are talking about implementing these habits most nights to see the benefits and reap the rewards, not all, remember that. <3 Excuses will come up constantly, and you are the only one that has the power to determine which ones are worth sacrificing for and which ones are not. 

I adore you all SO much and I hope you have a fantastic week! Share this with your friends, co-workers and family members that may need a little insight and inspiration. And as always, if you want to chat more about anything! I. AM. HERE. 

All my love, 

Coach B