August is National Wellness Month, a time to focus on personal self-care and developing healthy habits.
This month, I want to discuss the importance of sleep and developing a nightly sleep hygiene routine.
Did you know that we all have a circadian rhythm?
What is that you ask?
Your circadian Rhythm is your body clock that determines if you are a night owl, an early bird, or a combination of the two.
Your body clock controls sleeping, waking, body temperature, heart rate, blood pressure, hormone levels, and balance of body fluids.
Getting a good night's sleep is essential for overall health, as during sleep, the body undergoes mental and physical repair and reboots itself.
Importance of Sound Sleep
When we don't get quality sleep at night, our body is in a constant state of duress, which causes the hormone Cortisol to be released. The body continues to release Cortisol levels until stress levels decrease.
As a result, immediate energy needs lead to craving unhealthy foods like sugar for an instant fix, increased inflammation, and exhaustion.
This continuous cycle leads to sleep disruption and weight gain because sleep-deprived people consume extra empty and high-calorie foods for that quick fix.
Cortisol and The Body
When stress levels are not managed and reduced, the body will continue to release the hormone Cortisol until the fight/flight response is stable.
Excessive cortisol levels in the body can have several lasting harmful effects, including impacting metabolism, causing blood sugar imbalances such as
hyperglycemia, reducing bone density and muscle tissue, raising blood pressure, impairing cognitive performance, and increasing abdominal fat.
The amount of sleep a person needs depends on their physiology. Current research indicates that 7-9 hours is ideal for most individuals.
Getting enough sleep and reducing distress can improve overall personal well-being.
Here is an example of How to Create a Nightly Sleep Routine:
1. Start a sleep routine 1 hour before bedtime.
2. Start by shutting down the house by turning off the lights.
3. Avoid electronic devices 1 hour before bed.
4. Take a warm shower or bath.
5. Spend time with your partner, read, or meditate.
At first, changing our sleep routine might be challenging because behavior change is hard, especially as we age.
It takes six months to change a behavior. Be kind To Yourself and Don't Quit because consistency is the goal of any new habit.
Create a bedtime routine that works best for you and only you.