What do your sleep habits look like? Are you an early riser or a night owl? Do you function well off of five hours of sleep? How about ten?
Consider your current habits and how they set you up for the week. How do your sleep patterns influence your overall overall health and well-being?
Experts say that it’s best to aim for 7- 8 hours of quality sleep a night. Sleep impacts both mental health and physical health.
Often we find ourselves out of balance and can’t quite pinpoint the root problem. Maybe it’s a sleep issue. Notice the duration and quality of sleep you get most nights. Is it enough?
Sleep impacts mental health
You might notice a difference in your mood or personality when you lack proper sleep. You’ve tossed and turned all night long and suddenly you are snapping at your roommate for not moving their laundry out of the dryer.
An occasional night of bad sleep is nothing to worry about, but consecutive nights of inadequate sleep can really add up.
Lack of sleep could be an indicator of mental health disorders like anxiety and depression, and it could cause onset and worsen these mental health problems. Do your sleep patterns need some fine tuning?
Sleep impacts physical health
Some physical benefits of sleep include a strong defense against illness, a healthy balance of hunger hormones (you show signs of hunger more often when tired), and a decrease in the risk of chronic disease.
Needless to say, your energy levels are highly impacted. Therefore, inadequate sleep can have a trickle down effect into other habits. For example, if you’re low energy you’re less likely to engage in things like physical activity, grocery shopping, or time management.
Here are a few ways you can improve your sleep and find balance in your life:
1. Limit caffeine.
Limit how much caffeine you consume in the afternoon/evening. Try a substitute for coffee and energy drinks like tea, flavored fizzy waters, or my favorite right now, Olipops.
2. Eat a balanced diet.
Whenever possible, include several food groups on your plate. Create meals and snacks that include a grain, protein, along with a fruit and/or a vegetable. Nutrient deficiencies can affect quality of sleep.
3. Move your body regularly.
Researchers have found that physical activity improves sleep. Plus, moving your body reduces stress and anxiety, which can impact sleep as well. Find enjoyable ways to move your body most days.
4. Stick to a sleep routine.
It’s possible your body has become accustomed to going to bed super late. If this has become a habit, try to adjust this nighttime routine by 15 minutes each night until you meet your goal bedtime. Stay as consistent as possible throughout the week with your new sleeping hours.