Hello, my name is Sandy and I’m part of the Care Team here at Newtopia. Welcome to “The Power of Sleep”.
In today’s video, we will learn why sleep is important, the challenges of getting good quality sleep, and ways to improve your sleep.
Your Inspirator will be reviewing the information from this video during your next call, so if you have any questions from today’s video guide, be sure to write them down so you can discuss them together.
Ready? Let’s begin!
(See Slide #2: Why Sleep Is Important)
Has anyone ever told you that you woke up on the wrong side of the bed? Before you get mad at them, ask yourself how many hours of sleep you got that night? If the number of hours seems a little low, they may be onto something.
Lack of sleep can cause you to feel more down, anxious and irritable. If you do not get enough sleep, you are more likely to be tired or drowsy in the day. This may cause you to have trouble thinking, concentrating and getting things done. Lack of sleep can also impact your ability to lose weight. Your body doesn’t process fat as well when you’re tired and your brain has a hard time knowing when you’ve had enough to eat. It can also cause you to make unhealthy choices by eating and drinking more, and down playing the importance of your goals.
Without enough sleep, your body can become less responsive to insulin. Insulin is a hormone that helps your cells turn sugar into energy. When this happens it can increase your risk for developing type 2 diabetes.
(See Slide #3: Tips For Getting A Good Sleep)
So now you know why it is important to get more sleep, lets talk about how.
TIP #1: Go to bed and get up at around the same time every day. This helps your body to get on a regular schedule.
TIP #2: Avoid eating within 2 to 3 hours of bedtime. If you are hungry, first try a cup of decaf tea. You get some guilt free flavor. A glass of milk is also a good choice. Milk contains something called L-tryptophan, which has been shown to help people fall asleep.
TIP #3: Regular exercise can lead to a deeper sleep. You will literally tire yourself out. Just avoid anything too physically demanding within 3 hours of bedtime.
TIP #4: Stop working at any task or chore 1-2 hours before bedtime to calm your mind and to allow you to fall asleep more easily. Yes phone addicts and TV-aholics, this includes you. The light created by technology interferes with our bodies natural ability to promote sleep.
TIP #5: Keep your bedroom for sleeping and sex! Avoid doing other tasks in your bedroom so your body doesn’t have a hard time differentiating that your bed’s main purpose is sleep.
TIP #6: Drinking alcohol might help you fall asleep, but it can lead to disruptions in your sleep later in the night. And on that note, don’t drink caffeine too late in the day. No one wants to lie in bed with the jitters.
A common challenge with getting enough sleep is that we have a tendency to stay up too late to get things done. Try setting an alarm as a hard stop for yourself 30 minutes before you want to be in bed. And when we say 30 minutes, we do not mean with a snooze button. Stick to your plan and go to bed when you said you would
(See Slide #5: Create A Bedtime Routine)
The best thing you can do is to get into a bedtime routine. This will help you to unwind and prepare for a good night’s sleep. Plan to start a few hours before bedtime. Some good ideas to help unwind are to read a book, meditate or do some deep breathing exercises; take a warm bath or shower; dim the lights and listen to calming music. Be sure to put all devices like phones, tablets, laptops away. And lastly, make a list of things you need to do the next day or write in a journal. This will help clear your mind before bed.
So, that’s a wrap on the power of sleep!
The goal is to get a good night’s rest, so how will you start improving your quality of sleep?
Thanks for joining us today, and see you at your next coaching session!