Sleep is a major cornerstone for an energetic, joyful, healthy life and without it, daily life can be challenging.
Lack of sleep can lead to:
Blodd sugar imbalances
Type 2 diabetes
High blood pressure
If you're struggling to get good quality sleep, these five steps are essential to getting better sleep.
Set a bedtime and try to stick to it. It's recommended to start to wind down around 9 and be in bed by 10 every night.
Put your phone on airplane mode, shut off the TV, and put away all devices 45 minutes before bed.
Use the remaining time to focus on active relaxation. This can include reading, journaling, meditation, or meaningful conversation with loved ones.
Get exposure to sunlight in the morning. Believe it or not, one of the best ways to reset your circadian rhythm is to expose yourself to about 15 minutes of sunlight in the morning. Instead of looking at your phone first thing, try a meditation or walk outside. Try to get outside a few times a day.
At night, close to bedtime, keep the lighting dim. Low lighting sends a signal to your body that it's time to sleep. Try blue light-blocking glasses after the sun goes down. If you're still having problems, get a sleep test with your doctor to check for sleep apnea.
What is sleep apnea?
Sleep apnea is an extreme form of sleep deprivation where you wake up several times throughout the night. You can't sleep, you can't breathe, and as a result, you lack oxygen. You don't even realize you're waking up throughout the night. Millions of people are affected by it, and an estimated 80% of cases go undiagnosed.
Symptoms of sleep apnea.
Excessive daytime sleepiness. As you can't rest during the night, you tend to fall asleep during the day, without even noticing it.
Observed episodes of stopped breathing during sleep.
Waking during the night and gasping or choking.
Awakening in the morning with a dry mouth or sore throat.
Trouble focusing during the day.
Mood changes, such as depression or being easily upset.
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