Welcome to week 11 of our 52 Healthy Habits! This week we are going to work on your sleep habits, because sleep has a huge impact on our health. Sleep is vital to our overall health and well-being. We spend one-third of our lives sleeping yet many of us don't think about sleep as being important to our health.
According the The National Sleep Foundation "People who don't sleep enough are at higher risk for cardiovascular disease—regardless of age, weight, smoking and exercise habits. One study that examined data from 3,000 adults over the age of 45 found that those who slept fewer than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night."
Sleeping too little can also contribute to other underlying health issues like; glucose metabolism, blood pressure, weight gain and inflammation.
Some people can handle less sleep while others need more sleep. For detailed information on how much sleep you need at different stages of your life watch this great video from The National Sleep Foundation: How much Sleep Do We Really Need?
Here are some tips you can use to help you fall asleep & stay asleep:
- Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
- Set a bedtime that is early enough for you to get at least 7 hours of sleep.
- Don’t go to bed unless you are sleepy.
- If you don’t fall asleep after 20 minutes, get out of bed. (read a book or do yoga until you feel sleepy)
- Establish a relaxing bedtime routine. (journaling, reading and yoga)
- Use your bed only for sleep and sex.
- Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature. (diffuse essential oils like lavender and/or cedarwood to calm your mind and help you fall asleep)
- Limit exposure to bright light in the evenings.
- Turn off electronic devices at least 30 minutes before bedtime.
- Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack. (hardboiled organic egg, organic apple and nut butter, greek yogurt with some frozen berries, 1 oz of unsalted almonds, a banana, or toasted sprouted bread with nut butter)
- Exercise regularly and maintain a healthy diet.
- Avoid consuming caffeine in the late afternoon or evening.
- Avoid consuming alcohol before bedtime.
- Reduce your fluid intake before bedtime.
The quantity and quality of your sleep may also be affected by a sleep disorder, your mattress, stress, and other lifestyle factors.
Your Accountability Partner and 52 Healthy Habits Coach
What questions do you want answered this week regarding your sleep habits? Reply to this email or post in our Facebook group.
I'll share some more healthy sleep tips this week in our Facebook group!
Carrie A Groff
P.S. Don't forget to share this email with any friends, family members, or co-workers you know that could use some new healthy habits this year!
For those of you that have just joined us, Welcome! and don't worry about missing out on the first 7 weeks....you can catch up anytime.
Week 1 - Water in the morning - http://eepurl.com/cvAq_z
Week 2 - Raise your Heart Rate Daily - http://eepurl.com/cwE1cn
Week 3 - Take your Vitamins - http://eepurl.com/cxComH
Week 4 - Eat Your Greens - http://eepurl.com/cyA9Gf
Week 5 - Home-cooked Meals - http://eepurl.com/czz58D
Week 6 - Laughter is the Best Medicine - http://eepurl.com/cAii4z
Week 7 - Ditch Processed Foods - http://eepurl.com/cBFrl1
Week 8 - Breathe Deep for your Health - http://eepurl.com/cCGQCH
Week 9 - Take a Tech Break for your Health - http://eepurl.com/cDLyxz
Week 10 - Choose Organic - http://eepurl.com/cEQ1fj