Sleep is the most blessed and blessing of all natural graces.

• Sleep and rest are fundamental to good health. We quite literally cannot live without them. Yet we often overlook the importance of getting an adequate amount of good quality sleep and how it affects our physical, mental, and emotional well-being. 

• For our bodies, good sleep improves heart functioning and metabolism, strengthens our immune system, supports tissue repair and muscle recovery, and lowers our risks for chronic conditions such as Type 2 diabetes, heart disease, high blood pressure, and stroke. 
• For our minds, it reduces stress, improves mood, enhances emotional processing, and improves concentration and memory. 

While exact sleep needs are unique for each person and vary depending on age and genetics, most adults require 7-9 hours of sleep each day to feel and function optimally. Even if you think you're a “short sleeper” (someone who naturally sleeps 6 or fewer hours with no sleep/wake complaints), the condition is actually quite rare. For most of us, being regularly below those thresholds quietly takes a toll on our bodies and minds over time.

So, in the spirit of continual growth and improvement, I encourage you to take a few moments to think about your own sleep health. 

• Do you feel rested most mornings? 
• Do you feel like your body is recovering and healing while you sleep? 
• Do you wake with mental energy and alertness? 

If you find that you would like to make improvements, take a few minutes to identify some areas to start experimenting on. Pick a small change and try it out. Stay aware and reflect on both the process and the outcome of your experiment. 

Below are some tips,  and recommendations that might help to fuel your experiments.  

Restful Sleeping to You! 

-Scott  

The message above all others is to eat an overall healthy diet - a wide variety of fresh fruits and vegetables, whole grains, healthy sources of protein and fat, minimal processed food, and minimal added sugars - to support all facets of your health, including sleep. 

In addition to the healthy diet, consider the following sleep-related tips : 

• Having regular meal times throughout the day makes it easier for your body to regulate it's circadian rhythms (the natural cycles of physical, mental, and behavior changes that the body goes through in a 24-hour cycle, which includes it's sleep-wake schedule). 
• Eating a light dinner 2-3 hours before bedtime helps your body slowly ease into sleep mode. 
• Because digestion naturally slows when you sleep, going to bed too soon after eating a meal high in protein or fat may disrupt your sleep leaving you feeling full and impeding your digestive system’s natural rest and restore time. 
• If you  you need a snack before bed, consider complex carbohydrates such as oatmeal or whole-wheat toast, which digest easily.
• Having alcohol in your bloodstream when you go to sleep alters your sleep architecture, forcing you into more deep (N3) sleep and less REM sleep than usual. Once metabolized during the night, your body will rise to the lightest stage of sleep (N1), again reducing opportunity for REM sleep and leaving you prone to waking.  In addition, alcohol can also worsen sleep apnea. 
• Consuming caffeine (coffee, tea, soda, chocolate, etc.) late in the day is likely to disrupt and/or reduce the quality of your sleep. Be aware and intentional with your consumption.
• Try to stay hydrated throughout the day and avoid drinking a lot of water just before bed so that you are not disrupting your sleep to use the bathroom. 
• Look for foods high in B vitamins which may help regulate melatonin. Foods rich in B vitamins include fish, lean poultry and meat, legumes, eggs, and dairy.
• Spicy foods can cause heartburn and can also worsen the effects of obstructive sleep apnea. Some spicy foods can raise your body temperature, forcing your body to work harder to cool down enough to fall asleep. 

Physical activity helps you fall asleep more quickly and improves overall sleep quality. It also decreases insomnia and may help with the management of other sleep disorders.

• Aim for 30 minutes of moderate aerobic exercise each day. 
• The time of day you choose for movement can make a real difference. Morning exercise may help you sleep longer at night, while working out before bed could make it harder to fall asleep. 
• If you exercise outdoors in the morning you get the added bonus of exposure to bright sunlight, which also helps regulate your circadian rhythms. 
• Your blood pressure naturally drops 10 to 20 percent at night, which helps the body heal, restore, and recover during those crucial periods of deep sleep. A morning workout appears to contribute to achieving that nighttime decline in blood pressure, so you get the most benefits from sleep. You’ll also experience a rush of exercise-induced endorphins first thing in the morning—brain chemicals that help you feel energized for the rest of the day.
• Try timing your evening aerobics so that you finish your workout at least one to two hours before going to sleep. This will allow your body temperature to drop and let some of those energy-raising endorphins leave your system before bed. Yoga and other forms of breathing or stretching exercises are also a great alternative for evening workouts because they naturally encourage relaxation. 
• There is some evidence that strength training  in the morning may help you fall asleep faster at night than performing this type of exercise later in the day.
• We’re all wired differently, so figuring out the best time to use movement to maximize your sleep quantity and quality can take a little experimentation. And keep in mind that whenever and however you move your body, regular exercise is better for sleep than not exercising at all.

We need good sleep in order to socialize and have relationships. Sleep deprivation can make us feel less enthusiastic about socializing and can also make it harder to empathize with others, and make us less patient. But after getting a good night’s sleep, our brain has energy to process our emotions properly, which improves our mood and makes it easier to show empathy and connect with others. So it is in the best interest of our social relationships for us to get good sleep. Here are some tips for keeping the Sleep-Social relationship a healthy one:

• Let your family and friends know what time you turn off your phone (or expect to be available for emergency only). This applies to morning wake-up time too!
• Create a household agreement on quiet times and what each member needs for their own sleep health. 
• Parents, remember that you are a role model for children developing their own sleep practices. Help your children to understand the importance of sleep and to set up their own sleep routines. An added bonus is that they will be far more likely to honor your sleep boundaries.  
• Plan for social events that might affect your sleep. Think about how late you can stay, what you'll eat and drink, the physical activity, and make adjustments where needed. Trade-offs might be necessary!
• Invite a close friend or loved one to share in your bed-time or wake-up routine. Could be as simple as a nightly text before bed or more involved such as an evening meditation together.

Recognizing the importance of sleep and committing to the changes necessary for good quality sleep is in a way a spiritual practice in itself. You do this practice because: 

You value having the physical health needed to do all the activities that bring meaning to your life. 

You value showing up with full energy and presence to your relationships. 

You value being engaged and productive in your work or service activities. 

A few final tips:

• Add meditation or prayer to your evening and/or morning routines. They provide structure and a way to quiet the mind.  
• Consider adding a gratitude practice to your evening routine. It can be as simple as listing 1 or 2 things from the day that you are grateful for.
• Periodically remind yourself why sleep is important and all the ways it supports your life and health. Thank yourself for caring enough to do what's needed to get good quality sleep!