According to the Sleep Foundation, sleep deprivation increases the risk for cardiovascular disease, diabetes, obesity, immunodeficiency, hormonal disorders, pain, and mental health disorders, and over 6000 car accidents a year are caused by drowsy driving. Years ago, I was a sleep-deprived, single mom working the night shift, I had more than my fair share of car accidents. Sleep is important to our well-being but many of us aren’t getting enough of it, more than one-third of Americans are sleep-deprived!! Are you one of the sleep-deprived?
I worked the night shift for 20 years, so I was one of the sleep-deprived for a long time. On top of that, I have been a night owl since childhood, I was one of those people who wanted nothing to do with people in the morning because I had been up half the night tossing and turning. I was often sick with colds that would last for weeks.
Then a few years ago, motivated by Hal Elrod’s best-selling book, “The Miracle Morning,” (a must-read!!) I discovered techniques that not only help me sleep better but have turned me into a morning person. We all know the early bird gets the worm!! I’ve shared three of these techniques below; I hope you find them helpful!!
1: Maintain a consistent bedtime and wake-up time. Your body has a natural circadian rhythm. Work with your body and your schedule to find the perfect bedtime and stay consistent. This one was tough for me, I’ve always hated bedtime, but I've managed to make this work most nights. The sacrifice is worth it for how well-rested you'll feel.
2: Expose yourself to bright morning light and avoid bright lighting at night. EXPOSURE TO LIGHT SUPPRESSES THE PRODUCTION OF MELATONIN, especially the type of blue light emitted by electronic screens. During the day try to get as much natural light as possible. Turn off your electronics at least an hour before bedtime and dim the lights a bit. Make your bedroom as dark as possible while sleeping or use an eye mask. This is the sleep mask I've used and loved for several years. (I make a small commission if you purchase using my link, but I only promote products I use and love)
3: If you wake in the middle of the night, don’t turn on bright lights or watch TV. Use this time to read a book using soft lighting, meditate, and/or do a relaxing breathing exercise. My favorite is the 4-7-8 TECHNIQUE. This breathing technique, when done properly, helps me to fall back to sleep.
What is your favorite trick to fall asleep fast? Comment below, I’d love to hear your experience with these tips or your favorite tricks to sleep better!!
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sleep deprivation, sleep tips, morning person, circadian rhythm, blue light, melatonin, sleep mask, 4-7-8 breathing technique, breathwork
