Sleep is one of the biggest issues many of my clients I see experience.
With sleep issues inevitably comes poor mental and physical health. (There's a reason sleep deprivation is linked to torture)
Sleep is essential for good over all whole health and well-being and is essential to your Immunity. See post 'What's The Root Cause Of Your Sleep Issue"
If sleeping soundly and waking with little effort sounds like something you're desperate for, commit to the following five actions for at least 30 days.
Once they become habits, your alarm shouldn’t hurt quite so much.
1. Get enough sleep. Common sense? Probably. But you'd be surprised how many adults (and as a consequence of poor sleep habits), their children, just don't go to bed at a decent hour in order to get enough sleep..
Adults need seven to eight hours per night and children need more. Keep a journal for two weeks to see how much sleep helps you feel most rested. Then prioritise your bedtime as a self care routine, no different to making time to brush your teeth. (perhaps even an alarm to remind yourself).
2. Sleep/wake consistently. Yes, on weekends, too. Keep “sleeping in” to one to two hours, max. Consistency helps your biological rhythms stay in sync. And while the occasional late night is inevitable, remember that the lag it produces can throw off daytime performance and plan accordingly.
3. Wake up to light. Your body uses light as a natural alarm. If you rise with the sun, leave the shades open and let the light do its job. If not, consider an alarm that will gently brighten your room when it’s time to get up. I use one of these for the winter and it's fantastic.
4. Get out of bed. Sure, it’s cozy. But an extra 10-minute snooze won’t make getting up any easier. In fact, research has shown it makes it harder. Put your feet to the floor at the first alarm to feel alert sooner. Never hit the snooze button.
5. Eat a healthy breakfast. No matter how well you’ve slept, eating the wrong kind of breakfast can make your energy drag. Master your mornings by skipping refined carbs and leaning toward whole-food protein, fibre, and fat sources such as eggs, natural/coconut yogurt, nuts, seeds, or avocado.
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