Do you struggle with sleep? Most of us do at some point in life. I know I have. There were seasons when I tossed and turned for hours, only to finally fall asleep when it was almost time to get up. That is no fun.
Not getting enough sleep affects so much more than just your energy. It can increase feelings of anxiety, impact mood, and contribute to digestive issues. Poor sleep can also lead to headaches, hormone imbalance, weight gain, trouble with memory and concentration, and added stress on the body. Research has even linked long-term sleep problems with a greater risk of cognitive decline. Quality sleep really does matter.
The good news is that better sleep often starts with simple habits during the day. Our circadian rhythm is the body’s natural 24-hour cycle, and the more we support it, the better our sleep and overall health can be. I am so grateful I learned how to get quality sleep on a regular basis.
Here are a few simple tips to help improve sleep:
Skip the snooze button
When your alarm goes off, try to get up instead of hitting snooze over and over. Waking up repeatedly can feel stressful to the body. One of the best ways to make mornings easier is to go to bed early enough so you can wake feeling more refreshed.
Get early morning light
Try to step outside in the morning as soon as you can. Early sunlight helps support your circadian rhythm and signals to your body that it is time to wake up. If possible, spend a few minutes with your bare feet on the ground, or use a grounding mat when weather keeps you inside.
Hydrate first thing
Start your day with a glass of water. You can add a sprinkle of Himalayan pink salt for minerals and a drop of lemon essential oil if that is part of your routine. Baby steps make change fun and easy, and this can be one simple habit to support your body first thing in the morning.
Move your body daily
Regular movement can make a big difference in sleep quality. You do not need to do anything extreme. Start where you are. Walking, chair yoga, and light stretching are all great options. The key is consistency. Add it to your planner or task list and enjoy checking it off.
Having support and community can make healthy changes feel much easier. Join our free community Starting Boldly. We support and encourage each other to be our best daily. Spend some time with people who have your best interest at heart.
Have you ever been dehydrated? I bet most of us have been to some degree at some time in our lives. Over seventy percent of our bodies are composed of water and every body function is dependent on water. I can feel tingling in my lips and stiffness in my big toe when my water consumption is too low
We lose on average 80 ounces of water through everyday functions like breathing, sweating and eliminating waste, yet the average person in the US drinks less than a quart a day. That is creating a deficiency which can cause problems with focus, memory, brain fatigue, brain fog as well headaches, sleep issues, anger, depression and many more.
The brain is very dependent on water. Water gives the brain the electrical energy needed for all functions as well as proper hormone and neurotransmitter production. We want to drink water throughout the day because the brain does not have any way to store water.
If you are properly hydrated
1. Your brain will work faster, try to drink a glass when you first get up.
2. Your concentration will increase, aim for some water every 45 minutes to stay focused.
3. Your memory will improve, as even slight dehydration will cause homeostatic imbalances
4. Your mood and emotions will balance out as water will help regulate stress and anxiety
5. It will help you sleep better but, this is only if you drink your water throughout the day and not all at night.
Every person is different for their water needs but here is a simple formula for creating a personal target. Take your body weight divide it in half and that is the amount of ounces you can set as your goal.
For example if you weigh 180 pounds you would aim to drink 90 ounces each day.
Here are some ways I add variety to my water consumption throughout the day.
- Swap out your morning coffee for hot water with a drop of lemon vitality oil.
- Add YL vital drops to your mid-day water. https://www.youngliving.com/us/en/product/yl-vitality-drops-variety-4pk
- Make a cup of Thieves tea after work.
- Make a ‘Red Drink’ this special drink counts as water but has a healthy kick. Learn more here https://youtu.be/vQhvwNazie0
Are you ready to picture the future you want and take the first steps toward it? Join our free community where we are growing together. We are creating the lives we want, every month we offer a free Aroma Freedom Session where we set our goals and create a habit of focus.
