When I was in college, I was not one to stay up studying until the wee hours of the morning – I just couldn’t stay awake that late. One time I tried to pull an all-nighter to study for a test. Around 6 A.M., feeling well-prepared and so proud of myself for being so “studious,” I decided to take a little catnap before my 10 A.M. exam. Unfortunately, I didn’t hear my alarm go off, and I woke up well after my class was over, completely missing my test! That "hardcore study plan” really backfired.

After discovering caffeine in all its glory, I was able to become a night owl the rest of my twenties, thirties, and beyond. After I had kids, I often stayed up well past midnight. Those late hours after the boys went to bed were when I could get the most done around the house, spend time baking in the kitchen, and plan for our homeschool lessons. Even though my days were wearing, I was able to bolster a second wind around 10:30 P.M. and give my all to whatever project I was working on. Sure, I was tired in the morning, but isn’t that what coffee is for? (By the way, years later I am working to heal my adrenal glands from overtaxing them with too much caffeine, sugar, stress, and too little sleep, but that will be a blog post topic for another day.😊)

Luckily, I have learned a thing or two since then about sleep and its importance for our health, and I realize that it is completely underrated in our society. Our culture values “doing” much more than “being,” and the pressure to accomplish goals and demonstrate productivity is driving lots of people into sleep deprivation by staying up late to put the final details on whatever project is due, and then waking up early to get out the door or onto the computer, coffee in hand. There are also those favorite Netflix shows that are so enticing that you want to binge watch several episodes (or the entire series!) in one night or catch the late-night news and check the scores to keep up with your favorite sports teams.

So, how’s your sleep? Do you fall asleep as soon as your head hits the pillow, or do you have to watch some late night tv, count some sheep, or even take something to catch some ZZZs? Do you sleep all through the night, or do you find yourself awake between 1 and 4 A.M., completely wide awake or even feeling stressed? Do you typically stay up late, wake up early, and then depend on coffee and energy drinks to get through the day? There are many great benefits of getting optimal sleep and I will share some tools to help you experience it night after night.

The Importance of Sleep

Sleep is one of the most fundamental aspects of good health. It is during this time that our body is engaged in processes of recovery, our cells and tissues are repaired, and our immune system works hard to help the body effectively fight infections. While we slumber, our sympathetic nervous system shifts to our parasympathetic nervous system, promoting a sense of calmness. With proper sleep, our hormonal system can effectively regulate the chemicals that are the messengers of the body, prompting our cardiovascular and respiratory systems to slow down our heart rate and breathing, and our digestive system to take a break, allowing the body to relax even more. These hormones also determine how our body deals with insulin, regulating our blood sugar, as well as our appetite and weight. Sleep is necessary for cognitive function and for our brain to process learning and memories, and it promotes positivity and good feelings when we’re awake.

How Much Sleep Should you Get?

The ideal amount of sleep varies from person to person, but generally adults need seven to nine hours of good quality sleep to garner optimal health benefits. Our body’s natural circadian rhythm mimics the rising and setting of the sun. Planning our sleep time to coincide with our natural sleep cycle will give us the most benefit. Establishing a regular sleep schedule that takes advantage of these natural rhythms and sticking to it can help you achieve the quantity of sleep that you desire.

Ways to improve the quality of your sleep

Getting a good quality night’s sleep actually begins in the morning:

• During the day get exposure of full-spectrum light to increase your serotonin levels. Your body needs serotonin to make melatonin to help you sleep.

• When planning your meals throughout the day focus on lots of vegetables, fruits, organic and pasture-raised meats and eggs, healthy fats such as coconut oil and avocados, and herbal teas. These help your body produce sleep hormones and give you lots of antioxidants to help with renewal and repair during the night.

• Limit daytime naps. If you need a little extra sleep during the day, try a 10-20-minute power nap to feel energized and refreshed.

• Engage in your favorite form of exercise, preferably earlier in the day.

• Take time to connect to nature.

• Eliminate, or at least reduce, your intake of caffeine to avoid taxing your adrenal glands which can make sleeping soundly difficult. Avoid caffeine altogether after 1 P.M, and limit sugars, grains, and alcohol for a few hours before bed.

• Stay hydrated with lots of fresh, pure water.

Utilize good “sleep hygiene” to fall asleep easily and stay asleep:

• Stick to the same sleep schedule every day.

• Disconnect from electronic devices a couple of hours before bedtime and minimize potential disruptions of lights and sounds.

• Turn your lights down in the evening as the sun goes down to naturally stimulate melatonin production to start the sleep cycle.

• Consume a sleep-enhancing snack 30-60 minutes before bedtime to keep blood sugar balanced throughout the night. Click here for two yummy bedtime snack recipes.

• Develop a relaxing routine prior to going to bed – perhaps take a warm bath or shower and engage in quiet activities such as reading, breathing exercises, and meditation. Click here for a breathing exercise to help relax you before bed.

• Give yourself a foot massage with a drop of essential oils such as lavender, orange, Roman chamomile, cypress, Ylang Ylang, marjoram, or sandalwood. (Dilute one drop of essential oil in a drop of a carrier oil, such as fractionated coconut oil, jojoba oil, or sweet almond oil.)

• Before you turn out the light, spend a few minutes journaling to unload any concerns or fears onto the paper rather than taking them with you into your dreams. Then highlight what you are grateful for to bring those thoughts to the forefront of your mind.

• Be sure that your bedroom is cool, dark, and quiet for sleeping.

Prioritize your sleep and set yourself up for success by implementing these tips. You will be sleeping like a baby in no time, and you will notice lots of positive changes in your overall health and well-being. Good night ~ sleep tight!

“Sleep is that golden chain that ties health

and our bodies together.”

~Thomas Dekker