Sleep
Monday, January 29, 2024
Good Nite 💤😴
S L E E P !!!! We all have to do it.
So why then is it so difficult to get? Why is having a Peaceful and Restful Night's Sleep so elusive for so many?
When we follow a few Rituals and Routines, we set ourselves up for Sleep Success. The Trick is to Follow them, be Consistent and Non-Negotiable with them.
Why Sleep is Important:
Sleep is a cornerstone of our Well-Being and influences every aspect of our Physical, Mental, and Emotional Health.
Sleep is crucial for Physical Restoration, Cognitive Function, Emotional Well-Being, Immune System Support, Hormonal Balance, and overall Health. It impacts nearly every aspect of our Daily Functioning.
🔷Brain Detoxification:
During Sleep, the Glymphatic System in our Brain is more Active. It is a Waste Clearance System and helps remove Toxins and Waste Products that accumulate in the Brain throughout the day!
🔷Physical Performance:
Sleep is crucial for Muscle Recovery, Co-ordination and overall Physical Performance. Anyone who engages in Physical Activities will benefit greatly from Adequate and Quality Sleep.
🔷Mental Health:
Quality Sleep is essential for maintaining Emotional Well-Being as it helps regulate Mood, reduces Irritability, and contributes to Emotional Resilience, ensuring a more balanced and stable Mental State.
🔷Hormonal Regulation:
Sleep is connected to the regulation of Hormones, including those that influence Stress (Cortisol), Hunger (Ghrelin and Leptin), and Growth Hormones. Great Sleep keeps these Hormones in Balance.
🔷Immune System Function:
Sleep is Crucial for a Well-Functioning and Strong Immune System. During Sleep, the Body produces 'Cytokines' which are Proteins that play a role in Immune Response (the Body's ability to 'stay safe').
🔷Cardiovascular Health:
Adequate Sleep helps Regulate Blood Pressure and Supports Overall Heart Health. Chronic Sleep Deprivation is linked to an increased risk of Cardiovascular Diseases.
🔷Emotional Well-being:
Great Sleep contributes to Great Moods. A Good Night's Sleep is essential for maintaining Emotional Balance and Resilience to Stress.
🔷Cognitive Function:
Sleep plays a Vital role in Cognitive Functions such as Memory, Learning, and Problem-Solving. It helps Enhance Attention, Concentration, and Decision-making. Adequate Sleep is Important for optimal Cognitive Performance and, for the Brain to Function Properly.
🔷Physical Restoration:
During Sleep, the Body undergoes Essential Processes. Tissues and Muscles are Repaired, the Immune System is Strengthened, and Growth Hormones are Released. Getting a Restful Sleep contributes to Growth and Development, especially in Children and Adolescents.
The 13 R's:
We need a Good Night's Sleep in order that Our Body has Time To Do its Job:
• RELAX – our Body and Emotions
• REPAIR – Cells, Muscles and Organs
• REGROW – Cells and Tissue
• RESTORE – Energy
• RELEASE – Molecules like Hormones and Proteins
• RECHARGE – and allow Energy to Flow
• RESET – Many Bodily Functions
• REORGANIZE – Nerve Cells which supports Healthy Brain Function
• RECOUPERATE – from the 'abuse' we do to our Bodies throughout our Day
• REGENERATE – Cells, Organs, Bones, Everything
• RESTORATE – the entire Body
• REST – to conserve Energy so we have it for the next day
• RID – of Toxic Waste
Watch Video on Sleep
VeRAWonica Coaching High Performance Club Members
Routines and Rituals for a Great Nite's Sleep
Most of us have Morning Routines. Whether we go to the Gym for a Workout, Mediate, do Yoga, write Affirmations or, Read MINDset Books, we create Routines and Rituals that 'WIND US UP' and gives us an EmPOWERing start for our Day.
The same applies for getting a Restful full Night's Sleep. We must Create and Establish Bedtime Routines and Rituals, that Signals to our Bodies that it's Time to WIND DOWN.
Creating a Consistent Routine will help Maintain a Consistent Sleep Schedule. Going to Bed at the same time and Getting Up at the same time Benefits our Body it every way. And yes, that means maintaining our Sleep Schedules even on Weekends and on Holidays.
This Consistent Schedule helps regulate our Body's Internal Clock that ultimately helps our Body's natual Sleep-Wake Cycle.
4, 3, 2, 1 Hour to Sleep:
🔵 4 HOUR NO FUEL
In order for our Body to Prioritize other Essential Functions such as Repair, Recovery and overall Bodily Maintenance while we Sleep, it's important to Slow Down the Digestive System. In order to do this, we should not Consume any FUEL - FOUR HOURS BEFORE Bedtime. All FUEL should be Digested by then.
🔵 3 HOUR HIGH
Steer Clear of any Stimulants like Caffeine, Chocolate, Nicotine and Alcohol THREE HOURS BEFORE Bedtime. These Artificial Highs, interfere with the Body's ability to Fall Asleep.
Having issues with this, Grab "GREEN is the New Black" - a Guide on How To Kick Kaffiene to the Kurb once and for all.
🔵 2 HOUR SCREEN RULE
The Brain is Highly Engaged when we 'SCROLL' on Social Media and/or watch 'Netflix'. Doing this Before Bedtime (and often while in Bed), Engages and FIRES UP our Brain's Reward Center by releasing Dopamine, making us FEEL more Alert.
The Blue 'Junk' light from these Screens (TV, Tablet, Cell Phone), Disrupts our Melatonin Production, the Hormone that our Brains produce in response to Darkness, and helps with SLEEP. We need at Least TWO HOURS before Sleep with no Screen Stimulation.
🔵 1 HOUR WIND DOWN
Getting ready for Sleep should be a Time for WINDing DOWN. ONE HOUR Before Sleep, Practice Gentle Stretches, Engage in Relaxation Techniques like Deep Breathing, Meditate, Read a Non-Stimulating Book, Listen to Binaural Beats - Alpha Waves to get us Ready to Drift off into a Restful Sleep. Have a Cup of 'Calm'.
The Bedroom Environment:
In order to get a Good Night's Sleep, it's also important to Create the right Environment. A Relaxing Place of Peacefulness and Calm.
Here are a few suggestions to help Create a Place of Serenity:
🔵 BLACK OUT
When we Sleep, our Bodies need a Dark and Quiet Environment (other than White Noise Machines), in order to Eliminate Light Disturbances. Exposure to Light can hinder the transitions between Sleep Cycles, reducing our Quality of Sleep and, cause Repeated Awakenings which interrupts our Sleep Cycle, thereby reducing time spent in Deeper, more Restorative Sleep Stages.
🔵 TEMPERATURE
Optimizing the Bedroom Environment is important for a Restful and Peaceful, uninterrupted Sleep. By maintaining a Cooler Temperature, it makes it easier to fall aSleep, and stay aSleep because our Body's temperature naturally drops as we Sleep.
🔵 ORGANICS
Invest in Quality Sleep Products. After all we spend approximately 7 hours every night Sleeping.
Invest in Organic Black-out or Dark Curtains.
Invest in an Organic, Rubber Mattress with an added Magnetic and/or Grounding Mattress Topper.
Invest in Organic Pillow Cases and Organic Rubber Pillows that help support our Neck and keep those Mites away.
And what about our Sheets? Make sure they are Organic made from Natural Fibers like Bamboo and/or Cotton.
Organic Sleep Products will not leach out Toxins into our Precious Body while us Sleep at night. Anything other than Organic, count on it being sprayed with some kind of Chemical - and that includes Carpets to Curtains!
Holistic Help:
There are Holistic Remedies that help with Better Sleep:
💙 Aromatherapy
Organic Lavender Essential Oils and Sprays are renowned for their Calming properties. They can be Diffused, Spritzed in the air or applied to our pillow. This Aromatic Remedy promotes Relaxation.
💙 Herbal Teas
There are many Herbal 'Night Time' Teas that promote Sleep. Chamomile and Valerian Root Teas are natural Sedatives. Enjoying a cup in the evening can be a soothing Ritual.
💙 Minerals
Magnesium plays a big role in promoting Relaxation for Better Sleep and helps with Restlessness, especially restless legs (spasms, cramping). Incorporating a Magnesium Supplement before Bedtime, will help usto Wind Down for a Peaceful Sleep ahead.
💙 Homeopathic Remedies
Ignatia Amara is a Homeopathic Remedy in the form of a pellet. This Remedy Balances out all of the Low Vibration FEELings.
💙 Medicinal Mushrooms
Red Reishi is a Mushroom known for their Calming effects on the Body. Use as a Tea or Tincture with drops added to water.
LIFEstyle:
Create a Sleep-Conducive Lifestyle. Incorporate regular Regular Exercise and Physical Activity into our Daily Routine. Exercise promotes Better Sleep. Just make sure to avoid any Vigorous Workouts close to Bedtime.
Practice our Positive MINDset Mantras in order to Think Positive Thoughts, to Creates Positive Feelings and encourages a Positive and Restful Sleep.
FUELstyle:
Consuming High Nutrient FUEL creates Energy inside the Body, and promotes Better Sleep. Our Body uses these Nutrients more efficiently and effectively, rather than Conventional and Cooked Foods. The Body stores those Foods it can't use as FUEL, as Fats that cause Toxins.
Fake Stimulants like Caffeine are Temporary Energy Boosters. Caffeine is also classified as a Drug and can easily cause an addiction. Consuming any forms of Caffeine causes Sleep Interrupters to activate and cause us to have a Restless Sleep.
Eliminating Caffeine is one of the best things we can do for our Body!
Ways to KICk Kaffeine to the KurB
This HOW TO Manual to helps get rid of our Caffeine Addiction and get the BOOST of Energy we want Naturally!
It's a HOW TO Guide that shows us how to Make Healthy a GREEN ENERGY DRINK to replace Un-Healthy Caffeine.
It's a HOW TO Map to help turn our Health around, Build our Immune System and Heal us from the Inside Out.
GREEN is the New Black includes:
✔ FUEL List
✔ RAWcipes
✔ Ingredients List
✔ MINDset Mantras
✔ Instructional Video!
Grab this Powerful e-Book Today
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FREE MINDset Mantras
Keeping in a Positive MINDset is Work. Most of us were not taught How to Keep a Positive MINDset.
As a MINDset Shifter, I help Guide people to Shift their MINDset towards Positive, Productive and Powerful Thoughts. This can be achieved on our own with the aid of MINDset Mantras, which can be downloaded for free below.
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We can Learn How to Think, and How to Create the Lives we want to live, just by Thinking certain Thoughts.
This concept is that easy! The hard part is doing the work.
Let's take being Fit as an example. We must do Physical Activity on a Consistent Basis and put in the necessary work in order to get the Results we want.
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This is attained in an Efficient and Effective manner by hiring a MINDset Shifter to Coach us to SHIFT our MINDset properly.
Living a Life guided by Positivity, Purpose and Possibility is Rewarding Beyond Measure.
MINDset + FUELstyle + LIFEstyle = GAME Changer
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I'm a GAME Changer
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LIFEstyle Coach, and
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I've created these Blogs to help you Learn more about how MINDset and FUEL can influence your LIFEstyle and your Health.
Developing a Positive, Productive and Powerful MINDset along with Consuming a mostly
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