More sleep is probably the best place to start

There is something in the air.

Maybe it’s the start of a new school year. Maybe it’s the realization that the days are getting shorter. Maybe it’s just that we are more stressed than ever before.

Whatever the reason, we have a sleep problem people!

I have had several people reach out to me in the last week struggling with to lose those last few pounds, not being able to recover after a workout like they used to or go as hard or just not feeling like themselves.

First off I want to recognize those people. They are tuned into their bodies and listening. They knew something was off and started asking the right questions and looking for answers. Too often we brush it off when we feel “off” but we know deep down something isn’t right! Our bodies are struggling hard to take care of us and are doing all they can to send us signs. Take a moment once in awhile to listen to what your body is trying to say.

After talking with those folks I realized that their sleep just isn’t where it should be. They are not getting enough and they are not getting quality sleep.

Sleep is the foundation of health. If we are not getting adequate rest our bodies cannot function optimally even with good nutrition and exercise.

Disclaimer time: I’m not a doctor. Some people need the help of a medical doctor when it comes to sleep. In cases such as sleep apnea which is life threatening, you need to see a doctor.

But for a lot of us we can implement a few tricks, and use a few best practices, to help us get to and stay asleep...

Set a bedtime. An average sleep cycle is around 90 minutes ( for some people it’s longer or shorter). The goal is to get 5 cycles of sleep per night sp try to plan for around 7.5 hours of sleep every night.

Go to bed at the same time every night. This helps you to create a natural rhythm that will in time help you fall asleep faster.

Make sure your room is dark. Your body needs darkness to get into deep, restful sleep. Invest in room darkening shades or use an eye mask. *Travel Tip: When you travel bring along either tape or bag clips to ensure the drapes can be closed completely to block out exterior light. Don’t worry if you forgot to bring tape! Use the pants hangers from the hotel closet to clip the drapes shuts!

Cut the screen time. Turn off all of the screens at least 30 minutes before you go to bed. Yes, that does mean the T.V. and the phone and the laptop. Computers and T.V.s really shouldn’t be in the bedroom but I know we may have to discuss that later. The last half an hour before bed try reading a good old fashioned book or maybe take up journaling!

Just a few more recommendations...

You can try reishi mushrooms which are a medical mushroom that have been used for hundreds of years throughout history to help boost the immune system, reduce stress and improve sleep. I have used the Four Sigmatic mushroom hot cocoa with reishi to help me unwind and sleep better.

Try a magnesium supplement. Magnesium is needed in the body for over 300 different functions and we are often deficient in it because our bodies cannot produce it, We need to get it from external sources like dark leafy greens, legumes and squash which we all know we don't eat enough. Magnesium leads to deeper and more restorative sleep by supporting healthy levels of GABA which is a neurotransmitter that helps us relax, reduces pain, stress and anxiety. All good things when you are trying to sleep.

Meditate. One of the main reasons I struggle to fall asleep is because I cannot turn my brain off. Meditation can help quiet those crazy, running thoughts. I like to use a guided meditation to help me. My favorites right now are from The Honest Guys on YouTube. They are free and have so many different options you can find one that works best for you!