Sleep is key to your overall well-being

Are you craving a peaceful night's sleep? You're not alone! During this rollercoaster week in my personal life, I've been reminded of the healing magic of rest.

Whether you're dealing with stress or want to boost your overall well-being, let me help you unlock the secrets of sleep.

Getting enough sleep is a proven strategy to boost our overall well-being.

Adults should aim for 7-9 hours of sleep a night; if you're 65 or older, 7-8 hours is the sweet spot. Are you hitting those numbers? If not, it's time to rethink your sleep habits.

You might be tempted to think that skimping on sleep makes you more productive. Think again! Lack of sleep can lead to a cascade of health issues, including hormonal imbalances, weight gain, mood swings, and brain fog.

“Sleep deprivation is an illegal torture method outlawed by the Geneva Convention and international courts, but most of us do it to ourselves.” -- Ryan Hurd, author of Dream Like a Boss: Sleep Better, Dream More, and Wake Up to What Matters Most

Getting enough sleep is critical to improving our health and well-being.

Here are my tips for getting a restful night:

• Prioritize sleep: Treat it as an essential part of your daily routine.
• Stay consistent: Keep the same sleep schedule every day, even on weekends.
• Embrace the golden hours: Don’t stay up late. We get our highest-quality sleep between 10 PM – 1 AM.
• Mind the caffeine: Skip the coffee and other caffeinated drinks after 2 PM.
• Limit alcohol: It might help you fall asleep but can disrupt your sleep cycle, leading to poor-quality rest.
• Eat mindfully: Finish your meals at least three hours before bedtime.
• Unplug: Turn off screens 30-45 minutes before bed.
• Create a calming routine: Consider a warm bath, gentle yoga stretches, deep breathing, meditation, or reading a physical book to unwind.
• Cool it down: Keep your bedroom at a comfortable, cool temperature. The best room temperature for sleep is approximately 65°F/18°C. This may vary by a few degrees from person to person.
• Quiet and dark: Make your bedroom as noise-free and dark as possible. Consider room darkening shades or eyeshades.
• Gratitude practice: Before you turn the lights off, jot down three things you're grateful for.

Did you know that lack of sleep can lead to weight gain?

It's all about the hormones. Research has shown that insufficient sleep decreases leptin (the "I'm full" hormone) and increases ghrelin (the "I'm hungry" hormone). This imbalance can lead you to crave high-calorie, high-carbohydrate foods. Want to lose weight? More sleep might be the answer.

Check out these four videos from my YouTube channel to improve your sleep:

• ​Five Tips for Better Sleep​
• ​5-minute Yoga Routine for Better Sleep​
• ​15-minute Calming Yoga for Stress Relief and Anxiety​
• ​Guided Tense & Release Relaxation​

Sleep well and remember: rest isn't a luxury; it's a necessity.

What's your biggest struggle with getting a good night's sleep? Let me know.

Best, Christine

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