Are you getting enough sleep?

One common issue that I hear from many clients is that they don’t sleep enough.  This is often caused by stress, worry and anxiety waking them up at night or staying up too late trying to get things done and then having to wake up early in the morning to start their day. 

This issue can tie in with many other health issues.  Studies show that when people don’t sleep enough they eat as much as 25% more the next day – over a year of sleep deprived nights this can add up to a lot of extra calories and weight gain.

Often when tired, we don’t make good food choices on top of eating more.  For myself, when I have not slept well, I find that I crave more carbohydrates – and usually not healthy ones.  My typical morning starts with a green smoothie – Kale or spinach mixed with a variety of fruits, a small piece of fresh ginger, some cinnamon and ground flax seed.  If I am tired and only slept 4 hours the night before – I am looking for a bagel instead.  That is a much different start to my day and the nutrients I am giving my body.

There are many recommended techniques for getting enough sleep.  Here are a few that might be helpful.

1. Create an evening routine which involves slowing down – shut off the TV, put away the cellphone or iPad for at least a half-hour before you plan to go to bed.
2. Find some relaxing music to help you fall asleep.  I have a favorite CD for this and as soon as the music starts, I drift off to sleep.  If you do wake up during the night – this can also help with getting back to sleep.
3. Keep a journal by your bed.  If it is anxiety over too much to do, write down what you are thinking about – this can help with getting it off your mind and allow you to get back to sleep.
4. Avoid drinks with caffeine later in the day.  Caffeine can make it very difficult to sleep well for many people.  If you are in the habit of having coffee after dinner, try switching to green tea instead.

Each person is unique and different techniques will help different people at different times in their life.  I help my clients to determine what will help them depending on their unique situation.

If you would like to stop by and meet me, I will be at the South Windsor Farmer’s Market this coming Sunday, September 16th from 10am – 1pm.  I will be handing out some healthy fall recipes which will use ingredients from the farmer's market.

I send out a monthly newsletter which includes tips for health living and more recipes - you can sign up on my web-site and check out archived newsletters as well: http://mariabmayer.com/newsletter-archive

I am a Certified Holistic Health Coach, if you would like to know more about my approach to health coaching, please visit my website www.mariabmayer.com.  You can also call or e-mail me to set up a free consultation.  HealthCoach@mariabmayer.com 860-995-7773.