"...what a person accomplishes in life is directly correlated with the people around them." - John Berardi

Saturday, January 4, 2014

Weekly Challenge: Sleep :D

I hope you had tons and tons of fun playing this week! Doesn't it feel great to go back to & fulfill our innate need to play? We have a birthday boy to celebrate with all month (yes, we do it all month around here!) so we will definitely keep this ball of play rolling! I can definitely speak from experience, with our tight schedule, if we don't plan & prioritize play time, then it doesn't happen. Don't let that be you!

Ok, on to the next challenge...

Sleep... GLORIOUS sleep! I know some people won't want to hear this, but most adults need 7-9 hours of sleep every night. I've talked to many people recently who aren't getting even close to that. I remember the days in college of getting by on only a few hours of sleep and being pretty proud of it. Little did I realize that it's not anything to be proud of (at all) and actually can contribute to a whole slew of hormonal problems (more on that in another post).

So that's the challenge, try to get 7-9 hours of sleep each night next week. Those with new babies, I realize this isn't always realistic but do your best. If you get less than 7 hours of sleep, try to squeeze in a couple hours of naps to make up the difference. It will help, I promise. And getting enough sleep is more important than making it to the gym on a day you're short the 7-9 hours (and the laundry will still be there tomorrow). Here's some tips I would suggest to make sure you can get a nice restful sleep:

1. Go to bed and wake up at the same time every day. I realize that this isn't always possible and will have a little variance but do your best to be as consistent as you can.

2. Make your room dark. Even little lights flickering from a cell phone, alarm clock, etc. can disturb the depth of your sleep.

3. Follow a routine. Many people like to take a bath before bed or read a book. Our bodies seem to respond well to the familiarity.

4. Dim the lights early. It's often suggested to start lowering the lights about 2 hours before bedtime. This ensures that your melatonin kicks in at the right time to help you sleep.

5. Keep the room cool. Ideal bedroom temperature for sleeping is around 64 degrees... If you need to, pile on the blankets! Small children at home can make this one tricky but there's always fans and other work-arounds.

6. Make your bed a sanctuary. You shouldn't be using your bed for much other than sleeping (hopefully the exception is obvious!). This is another habit to build, that when you're in your bed, your body knows it's time to sleep. The goal is to make your bed a place that you cannot wait to jump into at night. If you need lots of pillows and an amazing comforter to feel that way, then make it happen!

What tricks help you get an amazing night's rest? If you want some more sleep tricks, check them out here.