When you wake up, does it feel like you are in a fog? Do you remain tired throughout your waking hours? Nearly half of the U.S. population had a sleep problem last night. It could be lack of good, restorative sleep that is impacting your vitality while you are awake. So, how does one get a good sleep?
Sleep is one of the three pillars of health, along with exercise and nutrition. You need all three to live with vitality. Here are a few sleep wellness tips to help.
GIVE YOUR SLEEP A SPRING CLEANING
In the spring, new life is sprouting in the flowers and the trees, the birds are chirping and the sun is shining more often, but while all this energy is in the world, many people feel even more tired throughout their waking hours. Why is this and what can you do to get the sleep you need to be the person you want to be?
While spring brings more light and new life, it also brings daylight savings time. With it staying lighter later in the day, many people stay up later and have alcohol or caffeine closer to bedtime. Waking up an hour earlier than the body’s natural rhythm, coupled with the sun coming up an hour later, leaves people feeling tired. Also, with everything blooming, allergies are more prevalent in the spring. While allergies can cause itchy eyes and a running nose, they can also negatively impact sleep and even raise your risk for obstructive sleep apnea.
STEPS TO CREATING VITALITY THROUGH HEALTHY SLEEP
Create a Regular Sleep Schedule: Creating a regular sleep schedule where you go to bed and wake up at the same time every day will help establish your body’s natural internal rhythm. Sleeping in even one day can throw off this rhythm and make it more difficult to fall asleep. Plus, after establishing a rhythm, you can actually train your body to wake up naturally right before your alarm goes off, feeling well-rested and alert.
- Avoid Artificial Light the Hour before Bedtime: Make your bedtime routine work by turning off all artificial lights, especially the blue-light emitted from tablets and smartphones, for the hour before bedtime.
- Limit Alcohol and Avoid Caffeine within Six Hours of Bedtime: While alcohol can sometimes cause people to fall asleep faster, it can also cause more frequent awakenings during sleep. Caffeine closer to bedtime makes it more difficult to fall asleep and causes sleep fragmentation that wakes us during sleep.
- Spring Clean Your Bedroom: Make sure you limit pollen and allergens in your bedroom as much as possible by keeping pets out of the bedroom and by dusting, vacuuming and washing linens regularly.
- Establish a Morning Routine with Light and Movement: Start the day with light. Light suppresses your body’s production of melatonin, which is a hormone that makes you feel sleepy. Movement, even stretching, can help get your body going for the day.In the video below, FusionHealth participant, Karla Staver describes the effects of poor sleep on her vitality and wellbeing. . With quality sleep, the changes have been dramatic, confirming for Karla that restorative sleep is what she needs to be the person she wants to be.
For more information on sleep health and how restorative sleep supports your wellbeing and vitality, please contact the FusionHealth Participant Resource Center at email@example.com or 1-877-615-7257.