you need a good night sleep

😴 You have heard it before, getting a good night’s sleep is important.

But, did you know that when we don’t sleep soundly or our sleep is interrupted the production of two important hormones that play a huge role in supporting your health is disrupted.

💤About 1 1/2 hours after we fall asleep, in deep sleep, our bodies release growth hormone.  Growth hormone plays an important role in the repair of all body tissue.  It is also important in maintaining a healthy weight.

💤While sleeping deeply, we also produce melatonin.   Melatonin plays an important role in sleep-wake cycles.  It is released in response to darkness. Low levels of melatonin increases the risk of disease, including cancer. 

😴So.. it’s not only important to sleep, but it’s also important to sleep deeply and uninterrupted. 

✨Here are some tips if falling asleep and staying asleep are problems for you.

• Establish a sleep ritual or routine. Try to go to bed around the same time nightly, maybe read, journal or listen to calming music, but try to keep the same routine nightly.

• Create a proper sleep environment: it should be dark (curtains or an eye mask can help), quiet (you can try ear plugs), and gadget free.

• Wind down before bed: Stop any activities that cause physical or mental arousal at least 30-60 mins before bed.

• De-stress: if you find yourself unable to fall asleep because you are worrying about something, get up and do something else until you feel tired again. Maybe read a book or write down your thoughts in a journal. Remember stress can cause insomnia, so tackling stress is crucial when solving sleep issues.

• Exercise regularly but not right before bed.

• Avoid stimulants: Try to avoid caffeine, alcohol, tobacco and certain herbs that are stimulating.

• Avoid late night eating: your digestion system is still working a few hours after you eat, so if you eat right before bed, you aren’t fully resting. Try to stop eating a few hours before you sleep. 💕