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How lack of sleep can impact you
How lack of sleep can impact you
Difficult times can create anxiety making it difficult to get a good night's sleep. Though getting the proper amount of sleep is important. According to Dr. Jerry Wertheimer, a clinical neuropsychologist at Cedars-Sinai, lack of sleep can lead to higher levels of stress, frustration, depression, and anxiety. Sleep deprivation can also lower thinking and problem, solving skills, memory, and physical health.
(Cedars Sinai, 2020)
Tips to help encourage better sleep
Tips to help encourage better sleep
Guided Relaxation
Guided Relaxation
Meditation, calming music, self-reflection, and deep breathing techniques are all methods that can be use to help calm you down to sleep.
(Cedars Sinai, 2020)
Healthy Diet
Healthy Diet
Sleep regulates your immune system which is why most people spend more time sleeping when they are sick.
Eating functional foods can help you fall asleep easier and improve your quality of sleep
Examples of functional food: tart cherry juice, lettuce, whole grains and fiber, milk, etc.
(Coulter, 2021)
Exercise
Exercise
Most moderate aerobic (requires oxygen) exercise increase the amount of deep sleep you get.
Exercise can stabilize your mood and decompress your mind.
Each person's sleep response is different when they work out. See if working out 1-2 hours before you sleep helps, or at least 30 minutes of exercise throughout the day.
(John Hopkins Medicine, 2021)
Key to Consistent Sleep
Key to Consistent Sleep
Consistent sleep can help facilitate deeper sleep
#1: Go to bed and wake up at the same time each day
Regardless of the amount of sleep you got the night before
#2 Avoid napping during the day
Try going outside for sunlight or somewhere where there is light.
Sunlight helps strengthen and regulate the sleep cycle
(Cedars Sinai, 2020)
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