Read this month’s column by Nurse Coach Meg Bonner about the importance of sleep!
Move over red light, rebound trampolines, and the latest “miracle in a bottle” –sleep is the underrated health superpower that is not talked about enough. Even better? It’s free and one of the most modifiable habits.
As a busy mom of five, I will be the first to admit–this is an area I struggle with. Most nights, I could go to bed earlier, but it is all too easy to fall into the trap of squeezing in one more task, or “winding down” by passively checking social media or watching a show. Obviously, these activities are the very opposite of winding down!
Likely most everyone knows the detrimental effects of sleep deprivation: decreased immune function, impaired cognition, increased risk of chronic disease, weight gain and increased inflammation in the body. Instead of focusing on the negative, I always feel more empowered when I know the “why” instead of the “don’t.”
If you’re like me and struggle in this area, here are just a few powerful reasons you might want to prioritize your sleep tonight:
- Brain detox: While you sleep, your brain flushes out toxins and waste products that accumulate throughout the day.
- Immune boost: Sleep strengthens your immune system!
- Hormone regulation: Sleep helps to regulate hormones that impact stress, appetite, and insulin sensitivity!
- Cellular regeneration: Sleep aids in cellular regeneration, which is foundational to health. Tissues and muscles repair at night, and our liver detoxes from the day.
- No “sleep bank”: Catching up on sleep is an old wives’ tale. Sadly, you can’t make up for lost sleep on weekends. Regular, consistent sleep habits are best for optimal well-being.
If you’re like me and sleep has taken a backseat recently, you’re not alone! Thankfully, there are practical steps you can put into practice – starting tonight!
- Go to bed at the same time each night – Our bodies thrive on rhythm and routine. Going to bed at the same time each night helps to maintain our circadian rhythm, keep our hormones balanced and increase our body’s natural melatonin – making it easier to fall asleep faster.
- Adjust your temperature at night – Studies show that keeping your room around 65 degrees helps support your body’s natural temperature drop, which is optimal for deep sleep.
- Shoot for 7-9 hours each night – Almost every system in your body goes into repair mode at night–immune system, hormones, organs and cells work hard to restore and recharge. Growing evidence is also showing that getting enough sleep is a powerful protector against many chronic disease processes over time.
- Limit screens – Exposure to artificial light – especially blue light from phones, computers and television – actually suppress the hormone melatonin, which is responsible for making you sleepy. To support your body’s natural process, limit screens 1-2 hours before bedtime.
- Try to avoid eating 1-2 hours before bed – Digestion slows as we sleep, so heavy meals and late-night snacking can disrupt sleep quality. Eating smaller evening meals and having lighter snacks earlier in the evening allows time for your body to digest foods prior to bedtime.
Sleep truly is a superpower and it’s something we should be mindful of protecting each night. A quality night’s rest not only boosts your energy and focus the next day, it also profoundly impacts your overall health and longevity. If you struggle with sleep, I hope you now feel empowered and excited to prioritize rest tonight!
Meg Bonner,BSN, RN – Nurse Coach
Email: megbonnerrn@gmail.com
Website: megbonnerrn.com
Follow me on Instagram: the.holistic_rn
