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Quality Sleep & Quality Rest

Sleep is essential to your well-being. In this article we look at why sleep is important, how to set yourself up for a good night of sleep, what common habits reduce the effectiveness of sleep, and offer some tips for getting good sleep consistently.

Contents

Why sleep is so important

Why Sleep is so Important

Here's some little known reasons your sleep is so important:

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  • Productivity—getting quality sleep can increase your productivity which in turn can improve your sleep. 

  • Immune system functioning—studies have found that good sleep certain can improve some immune function and support protective cytokines.

  • Optimism—according to research, people who tend to sleep better are more optimistic.

  • Anti-aging—a lack of sleep can lead to more wrinkles. Yes, you read that correctly. Good sleep (for example, 7hrs+) leads to better collagen production and fewer wrinkles.

Gettin a good night of sleep

Are you setting yourselves up for a good night of sleep by consciously creating a sleep routine?

  • Prepping before bed – Turning off devices (2hrs prior), not thinking about work, generating appreciations for your day and experiences, consistent schedule

  • Your bedroom – Good air quality? Are your bed, bedding, and pillows comfortable? Does your room get natural light? Does it smell pleasant and peaceful?

  • Setting intentions – for restful, peaceful sleep and inspiring dreams

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Do you know what obstacles are preventing you from having great sleep? And, are you willing to overcome them?

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Here's a few obstacles many of us contend with:

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  • Not enough time—as you improve your sleep you'll likely find yourself more productive, leading to "more time" for yourself.

  • Addiction to devices—can you turn off or set down your devices two hours before sleep?

  • Eating late—eating late causes your digestive system to be "on" and active when it should be resting, preventing you from getting deep sleep.

  • Caffeine late—you know what caffeine does to you and I'm sure you know that drinking it late will disrupt your sleep cycle. Can you stop drinking caffeine earlier in the day?

  • Having difficult conversations before bed—if need be, make an agreement to have a difficult conversation when you and the other person are fresh and 100% available, like in the morning after breakfast.

Trackin Your Sleep

Tracking Your Sleep

If you can notice what happens when you actually sleep, you can take steps and make choices that improve your quality of sleep and rest.

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Consider keeping a sleep journal to track your sleep and see what habits and practices support you getting quality sleep and which ones reduce your quality of sleep. Here's a few things to bring your attention to:

  • Remembering your dreams

  • Your experiences when you awake at night

  • How many times did you wake up?

  • What is the optimal duration of sleep for you?

  • How are you creating a consistent schedule for sleep so your body is in rhythm? 

 

After waking, how do you leverage the regenerative energy versus deplete it?

  • Do you keep a sleep journal and write down your dreams?

  • Do you meditate in the morning?

  • Do you set intentions for the day?

  • Do you exercise in the morning?

  • Do you rest or nap mid-day when your body tells you it could use a break?

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Additonal Articles on Sleep & Rest

Additional Articles on Sleep & Rest
 

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