Do you wake up feeling well-rested, or do you hit snooze a zillion times before dragging yourself out of bed?
Sleep is a fundamental human need that is vital for your productivity and happiness. If I don’t get the sleep I need, my work, parenting, and relationships suffer.
Stages of Sleep
Have you ever wondered what happens during your hours of rest? Your body progresses through 90-minute sleep cycles, consisting of three different stages: light sleep, deep sleep, and Rapid Eye Movement (REM) sleep.
During the initial stages of sleep, you experience light sleep, which acts as a transitional phase between wakefulness and deeper sleep.
As the night progresses, you enter the stage of deep sleep. This stage is crucial for physical restoration, promoting tissue repair, and strengthening your immune system.
REM sleep, characterized by rapid eye movements, is the stage where most vivid dreaming occurs. REM is necessary for mental restoration, memory consolidation, and emotional regulation.
How many cycles do you need each night? 4-6 cycles are recommended = 6-9 hours of sleep.
By understanding and respecting these cycles, you can unlock the potential for restorative sleep and wake up feeling revitalized 😍.
What’s getting in the way of your sleep? What are some things you can do differently to sleep better?
Check out my 10 tips on getting the rest you need to awake refreshed and ready to tackle the demands of your day:
- Limit caffeine 6 hours before bed: caffeine stays in your system for this long
- Avoid intense exercise 4 hours before bed: this gives your body the time it needs to move from an elevated to a rested state
- Eliminate all screen time 1 hour before bed: the brightness of screens interferes with your circadian rhythms
- Wear a comfy sleep mask: darkness helps the body stay asleep
- Go to bed at the same time each night: consistency is key
- Set two old-school alarm clocks as back up: this reduces the need to worry about the battery dying on your one alarm clock
- Don’t look at the time if you wake up in the middle of the night: knowing how much time you have until morning increases your anxiety as you stress about falling back to sleep. This one has been a game-changer for me.
- Place a notebook and pen beside your bed: if you are like me, you often get great ideas in the middle of the night (or new “to do list” items). Write them down, instead of obsessing about them all night.
- Consider getting a wearable sleep tracking device: these tools can provide insights into your sleep patterns and help you identify areas for improvement.
- Leave your phone outside your room: this stops you from checking it in the middle of the night and allows you to take control of your day before letting the outside world dictate your mood and your priorities.
Which tip are YOU ready to try?
😴 Healthy sleep gives you the confidence to do hard things.
What’s holding your confidence back the most? Book a free Confidence Booster session here to find out: https://calendly.com/annagradiecoaching
Lots of love,
-Anna
