I feel it’s safe to say that we all have experienced some form of sleep deprivation in some point in our life. Sleep deprivation can negatively affect sex hormones, insulin sensitivity, immune regulation and neuro-cognitive performance, just to name a few. Many of us deal with a sleep related issues on a daily basis and still carry on with their existence.
The quality of sleep that you are able to achieve each night is far more important than the quantity of sleep. Each individual is different in that each require their own amount of rest each evening to stay efficient. Some people may only require 6 hrs, where other may need a 8-10 hr fix.
Uninterrupted quality sleep will provides us with a chance to repair and re-energize our bodies to prepare us for the challenges of the following day. However, a lack in this quality sleep will only lead to constant fatigue, over eating and over use of stimulants, fat gain and lack of enjoyment in everyday life.
Waking up during the night to use the bathroom is a sign of some imbalances that might be going on in your body.
- 10-1am – Poor blood sugar management – You consumed too many un-heathy carbs prior to bed.
- 1-3am – Your liver is overworking – detoxifying, filtering and removing toxins from your blood.
- 4-5am – Lack of antioxidants – your food choices may be lacking in veggies and fruit
Most of us can identify with these examples. The hours leading to your bedtime can be the most important in terms of your behavioral choices and the quality of sleep will achieve. Here are some useful habits to consider prior to going to bed…
- Go to bed before 10pm – the more hrs of rest that you get before 10pm the better you will feel.
- Get off the TV/Computer/iPhone – Studies suggest that the blue light given off from your screens (including smart phones) reduce your natural melatonin and promote neural excitement.
- Get rid of any light – Light can disrupt your quality of sleep or your ability to fall asleep.
- Eat more veggies – Consuming healthier carbs during the evening hrs can improve your quality of sleep by boosting your serotonin.
- No caffeine after 3pm – If you drink coffee at 3pm, you can still have 50% or more it in your bloodstream at 9-10pm.