Get Better Sleep from Great Sleep Habits!

Get BETTER SLEEP from Great Sleep Habits!

Get Better Sleep from Great Sleep Habits!

What are great sleep habits?

Great sleep habits are activities that help you get good quality sleep each night. And, should be encouraged as much as a healthy diet and regular exercise. There is a growing population of quasi-insomniacs that cannot sleep a consistent 3 to 4 hours per night. With tiny yet mindful adjustments, we can use great sleep habits in order to get quality sleep.

Studies show that the inability to get quality sleep can be a symptom of medical conditions such as sleep apnea, allergies, bipolar disorder, anxiety, chronic stress, etc.

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On the other hand, the inability to get quality sleep can cause you to develop physical and psychological problems. John Hopkins Medicine reported that just one night of missed sleep can push an otherwise healthy person into a pre-diabetic state. Scientists have also discovered that sleep disruption “wreaks havoc in the brain”. No matter the cause, it is important to be mindful of your sleeping habits and how the quality of sleep impacts your daily life.

What is good quality sleep?

Optimal sleep is generally based on those who need to be most effective during the daylight hours. This allows for the natural use of circadian rhythms which are built-in mental physical and behavioral changes that stick to a 24-hour internal clock. According to the CDC, adults should sleep a minimum of 7 to 9 hours per night. Newborns can require 14 to 17 hours of sleep because they are experiencing the growth that is affecting their brain, emotions, and future behaviors. While toddlers to teenagers experience similar growth they may only require 8 to 14 hours per night.

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Another measure of quality sleep is how you fall asleep and rise the next day. You should very easily fall asleep within 20 minutes of laying down. After moving through REM cycles multiple times each night you should feel well-rested and easily rise to start your day.

During the non-REM cycle, your body temperature drops while your breathing and heart rates are regulated. REM (rapid eye movement) sleep is a deeper sleep but considered less restful because your eyes and brainwaves are moving similar to when you are awake. However, REM is when memory and learning are enhanced and there is a notable contribution to emotional health. A well-rested person should be able to get through their day with enough energy to be as productive as life requires.

How you Benefit from Great Sleep Habits :

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  • improve your memory
  • boost your mood
  • decrease the risk of obesity
  • decrease the risk for cardiovascular disease
  • decrease the risk of developing type II diabetes.

An article from Columbia University adds that quality sleep

  • increases your ability to mentally process information better
  • …and promotes better concentration and overall performance.

6 Sleep Habits that help you get Quality Sleep every night!:

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1. Turn off the Blue Light! In the IoT age (internet of things) we are surrounded by screens that are alive 24/7 unless we mindfully unplug. You may want to leave the screens out of your sleeping area or simply unplug or turn them off at a certain time each day. The goal is to make sure you are in a dark and quiet area that signals your body to rest and the blue light in TVs, computers, and phone screens do just the opposite.

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2. Controlled Caffeine – Most people love a cup of coffee, a diet soda, or some other energy booster in the morning to help us get started. That early morning kick-start most likely won’t interfere with your nightly sleep routine. However, drinking caffeine after 2 or 3 pm could definitely make it harder to fall asleep and stay asleep. There are other ways to give yourself an afternoon energy boost if needed (a cup of water with lemon, a small piece of peppermint, a short walk, etc).

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3. Cool It! – Although it’s unclear why studies consistently show that our bodies rest better in cooler temperatures. Hotter temps may feel cozier while you are awake but your body will transition more smoothly into a restful sleep in a cooler room. There are cooling mattresses that can do this for you, cracking open a window or simply put your thermostat in the high sixties.

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4. Timely Hydration – Staying hydrated is important but, in order to prevent a bathroom call during the night do not drink anything within the 1 hour before bedtime. Alcohol can also have a negative effect on restful sleep for some people, and if it does then try drinking it earlier or eliminate it completely.

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5. Stop Eating – Just like drinking, eating right before bed can interfere with your sleep. Try to stop eating at least two hours before bedtime. This 2 hour cut off will help you avoid needing to get up to use the bathroom or trying to go to sleep while your body is still digesting the food you just ate.

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Great Sleep Habits!

6. Your Space – Make your bedroom your sleep sanctuary. Keep it clean and organized so that when you walk into your bedroom it is a signal for you to calm down and relax. Select the appropriate bed covers, sleep attire, and surroundings that encourage healthy restful sleep. Leave the work, personal projects, food, etc… in spaces that will not interfere with your sleep.

Sleep Well…

Get Better Sleep from Great Sleep Habits!

Disclaimer: This website is not intended for the purpose of providing any medical advice.

***All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

How to make Overnight Oats

How to make OVERNIGHT OATS…

Easy overnight oats are a great snack or meal especially if you are into weekly food prep. Combine a few of your favorite superfoods together to get needed fiber, healthy fats, proteins, and other nutrients in one delicious dish.

It took me a while to try it and I was pleasantly surprised by how great it tastes!

Overnight Oats in a glass

What you will need:

12oz container with a lid
1/2 cup oats
2 tablespoon nuts
1/2 cup fruit(s) (blueberries, bananas, etc)
1 tablespoon chia seeds
1/3 cup plain yogurt
1/3 cup milk (or water)

Place the ingredients in the container in layers (recommended order):

  1. oats
  2. chia seeds
  3. fruit mixed with yogurt
  4. nuts
  5. milk (or water) to fill

Close the lid and place the container(s) in your refrigerator overnight. The idea is to make sure the oats and the chia seeds soak and soften. When you check on your creation the next day… you can eat as-is or shake it before opening in order to mix it all up. This sweet easy overnight oatmeal recipe is great for a meal or snack on the go. Experiment with the amounts and ingredients based on your preferences and enjoy!

Nutritional Benefits by ingredient:

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Oatmeal is rich in zinc, magnesium fiber and commonly considered heart healthy

Chia Seeds contain polyunsaturated fat as omega-3 fatty acids, fiber, protein, calcium, phosphorus, and zinc.

Nuts contain healthy fats, proteins, fiber, omega 3s, vitamins minerals, and more.

Fruits – fiber and multiple nutrients

Plain Yogurt – great source of probiotics

When you try it please let us know how it works out in the comments?


I am getting better…

Personal growth is what happens when challenges arise naturally and you work things out to the positive.

I am getting better..,

Thank you.