Recently, many instances have come up regarding some of my friends being grumpy, anxious, even having sore muscles and headaches. More interestingly, these friends all complain of being sleep deprived. Coincidence?
Sometimes our bodies do these weird and annoying things (headaches, muscle aches, panic attacks, weight gain) and when they happen we instantly think “OMG something is wrong with me!!!” Now, I’m no sleep doctor or nutritionist or any expert by any means, but I have done quite a bit of digging on this topic, and if you know me, you know that I love learning about being healthier. What I’ve found is that more likely than not, your body is probably just asking for something simple–BETTER SLEEP!
Please note this blog is titled “How to Catch Better Zzzz’s” meaning I’m talking QUALITY over QUANTITY. Still keeping up? Okay, moving on… 🙂
The American culture is full of zombies. Literally, we are the walking dead. Okay…so what does this have to do with sleep? Just stay with me! Most of us wake up everyday and have an agenda–go to work, come home, eat dinner, clean house, go to bed, repeat. My guess is that most of us also wake up in the morning thinking “UGHH WORK AGAIN?! I can’t wait to retire!” and then throughout the day we count down the hours until we get to leave work–again, the walking dead. What if we all went to be feeling accomplished with ourselves and woke up excited to accomplish something new? Would we feel groggy? Achey? Sore?
Now, I’m going to leave that topic there for a moment and give you some real advice on what you can physically do at night to help you sleep better. But don’t worry we will talk about zombies again!
- Create a routine-Humans are creatures of habit right? Think about all of the habits you have in your life; biting nails, how you wash your hair, Starbucks…(yes Starbucks is a habit). As I always tell my mom, it takes 21 days to form a habit. If you were to create for yourself a “nighttime routine” what would it to for you? Creating steps to get you into bed tells your body that it’s time for sleep! Imagine that! Which means less time laying in silence, tossing and turning and glancing at the clock thinking you’ll never fall asleep. For instance, before I created a nighttime routine, I would go up to my room, sit on my bed, play in my phone a bit, turn on Netflix…etc. I wasn’t doing anything to let my brain know that it was time to shut down. Now, I take my makeup off (something I never did, EVER and I’m 23..), brush my teeth, pin my hair back, put coconut oil in my hair (LOVE this stuff), spray lavender on my pillow, apply stress relief lotion, light a candle and breathe. I now fall asleep within about 7 minutes. Now, this may seem like a lot of steps (it takes me maybe 10 minutes), but think about what you do before you go to bed. If you’re like most Americans, I can answer that for you-you play on your smart phone/tablet/computer for 45 minutes. No? Then you’re watching Netflix. Gotcha! This brings me to my next tip…
- UNPLUG-Don’t get me wrong, I’m on my phone ALL the time, and I don’t know what I would do without it. But I’m making a conscious effort to stay off of it more. ESPECIALLY before bed time. Let me also add, that I’m very aware of how difficult this is in our day and age. When I first started to try and “unplug” before bed, I thought “Okay, no phone. That’s fine. I’ll watch some TV. Wait… Okay, okay, so I’ll do some homework. Except almost all of my classes require me to use my laptop…” IT’S NOT EASY, PEOPLE. But it can be done. Even if you cut a little bit of electronics out of your life, little by little. Or even just 20 minuted before you sleep. Trust me, you will see a huge difference.
- Create something to be excited about-Do you remember when you were a kid and Christmas Eve (or a holiday you’re really excited about) you slept maybe 3 hours but woke up at 6am feeling on top of the world? Why is that? Because you were engaged! Let’s bring back the zombie example. We wake up dreading what we’re going to have to do that day, maybe not even dread, but we’re not excited about it. How do you get out of bed when you have no motivation to? CREATE motivation to. Now, something like a shitty job is not going to change easily. However, create little treats for yourself for when you rise-a yummy breakfast, some great coffee, morning yoga, whatever! What ever you do, DO NOT JUST LIE IN BED.
- H2O-Yes, you got it. I’m taking this time to preach to you about what your doctor and Disney channel have been saying for years–DRINK MORE WATER. Dear Jesus I cannot convey how important water is. I drink a bottle when I wake up and when I go to bed. I won’t go into all the scientific details of why it’s so good for you, but I will tell you that since I’ve been challenging myself to drink almost a gallon a day, my headaches are virtually gone, I’m almost never bloated, I rarely have muscle pain and my appetite has suppressed quite a bit. AND….BINGO I sleep better!
- Miscellaneous-Now, if for some reason, none of these work for you, I have two ideas: either A.) You’re not actually following the tips. (i.e. “Oh well I kind of stay off my phone, but I really need to read my emails at 9pm” …NO!) or B.) You need a little bit more help than just what I listed. I would suggest an adult coloring book. These things have changed me forever, they’re wonderful! After a stressful day where I can’t get my mind to shut down, these have been my savior. I mentioned spraying lavender on my pillow-YES. Essential oils are so powerful, especially lavender when it comes to relaxing for bed time. Sleep Trackers like the app “Sleep Time” can be really helpful in ensuring you wake up at the best time and gently (research REM cycles if you don’t know what I’m talking about). DO NOT NAP. If you really must nap you want to rest for no more than 45 minutes and you want to do this between 1pm and 3pm. Again, look it up.
So, now that I’ve given some things you can do to (fairly easily) improve your sleep, I know you’re wondering about the zombies. The Zombie Syndrome is not something that is going to change easily. We have all really turned into robots–just doing what is expected of us, day in, day out. CHANGE IT PEOPLE. Now, again, I’m not perfect, I’m preaching this to myself at the moment. In simplest terms, if we make ourselves more engaged (less zombie-like), we will have better health better sleep, better LIVES. And this brings me back to QUALITY over QUANTITY. If we go to sleep engaged and wake up engaged, does it really matter how much sleep you get? To the people who say “Oh no, no, no! I need at least 9 hours of sleep! Prove me wrong, if you’d like, but I disagree. Not to stay that you can function everyday on 4 hours of sleep, but…just think about my Christmas Eve/holiday example.
I apologize for my zombie tangent, but I felt that it complimented the topic of better sleep. 🙂
Questions and comments are always welcome! Sleep easy, my friends!