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Why is Sleep Important

Sleep is incredibly important for our overall health and wellbeing. It helps the body to rest, relax and recharge, enabling us to be alert, energized and productive during the day. During sleep our bodies repair tissue damage, produce hormones, release toxins, and store energy. Getting enough quality sleep helps to improve our concentration, mood and overall health. It is also important for our immune system to stay healthy and fight off illnesses. It’s recommended that adults get 7-8 hours of sleep each night for optimal health.

Reasons Why Sleep is Important

Sleep can Improve Your Immune System

When your body gets the sleep it needs, your immune cells and proteins get the rest they need to fight off whatever comes their way — like colds or the flu.

Getting enough high-quality sleep reduces the risk of infections, lessens the severity of certain diseases, and improves the body’s response to vaccines.

Restorative Theory

The restorative theory of sleep suggests that sleep is needed to feel well-rested in the morning and for the body to restore cells that are used or damaged during the day.

The restorative function of sleep is supported by research that has identified a variety of important benefits that sleep provides in the mind and body.

  • Growth and Healing: Research has shown that sleep is important for tissue growth and repair. Sleep may be one of the most important ways to recover from exercise or injury.
  • Clearing Toxins: A good night’s rest may literally clear the mind. Using mice, researchers showed for the first time that the space between brain cells may increase during sleep, allowing the brain to flush out toxins that build up during waking hours. These results suggest a new role for sleep in health and disease. The study was funded by the National Institute of Neurological Disorders and Stroke (NINDS), part of the NIH.

Balanced Mood

Having a good nights sleep can help your mood. When you wake up feeling refreshed and full of energy life’s challenges seem to be easier to manage.

Studies show people who are sleep deprived report increases in negative moods (anger, frustration, irritability, sadness) and decreases in positive moods.

Sleeplessness is often a symptom of mood disorders, such as depression and anxiety.

Sleep Improves Memory

Even though sleep gives your body the rest it needs, your mind is still alert. It’s actually processing and consolidating your memories from the day.

Better sleep has been linked to improved memory, knowledge acquisition, and learning.

Sleep can Help Prevent Heart Disease

Not getting enough sleep can lead to heart health problems like high blood pressure or Heart Disease. This is because lack of sleep can cause your body to release cortisol, a stress hormone that triggers your heart to work harder. Just like your immune system, your heart needs rest  in order to function powerfully and properly.

A recent study by the University of Colorado Boulder has pinpointed a mechanism that explains how lack of sleep affects circulation by promoting the buildup of fatty deposits in the arteries (atherogenesis), which can increase a person’s risk of experiencing a stroke or heart attack.

Sleep and Physical Activity

Not getting enough sleep can result in having less energy for exercise and physical activity. Feeling tired can also make sports and exercising less safe, especially activities like weightlifting and or those requiring balance.

Getting regular exercise can improve sleep quality, especially if that exercise involves natural light.

While even taking a short walk during the day may help improve sleep, more activity can have a more dramatic impact. Engaging in at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week can improve daytime concentration and decrease daytime sleepiness.

Sleep and Obesity

In children and adolescents, the link between not getting enough sleep and an increased risk of obesity is well-established, although the reason for this link is still being debated. Insufficient sleep in children can lead to metabolic irregularities, skipping breakfast in the mornings, and increased intake of sweet, salty, fatty, and starchy foods.

In adults, the research is less clear. While a large analysis of past studies suggests that people getting less than 6 hours of sleep at night are more likely to be diagnosed as obese.

Obesity itself can increase the risk of developing conditions that interfere with sleep, like sleep apnea and depression. It’s not clear if getting less sleep is the cause of obesity in these studies, or if obesity is causing the participants to get less sleep, or perhaps a mix of both. Even though more studies are needed to understand this connection, experts encourage improving sleep quality when treating obesity in adults.

How much Sleep do We Need

The right amount of sleep varies for each individual and it depends on age. The National Sleep Foundation recommends the following ranges:

  • Newborns (0-3 months): 14-17 hours    
  • Infants (4-11 months):  12-15 hours  
  • Toddlers (1-2 years):  11-14 hours  
  • Preschoolers (3-5): 10-13 hours  
  • School age children (6-13): 9-11 hours
  • Teenagers (14-17):  8-10 hours  
  • Younger adults (18-25):  7-9 hours  
  • Adults (26-64): 7-9 hours
  • Older adults (65+):  7-8 hours

Seek Assistance

If you’re having trouble getting to sleep or staying asleep, there might be an underlying cause. It is a good idea to schedule an appointment with your health care provider. You may be referred to a sleep specialist if you have ongoing issues with your sleep patterns.

Track Your Sleep with a Sleep Tracker App

The science of sleep is both interesting and complex. When we sleep we cycle through stages and at each stage the body has a function to perform that keeps us at an optimum level of health and wellbeing.

Several of the Smart Watches and Fitbits now have Sleep Tracker Apps. These devices are equipped with sensors that measure variables like heart rate and movement, they estimate the amount of time you spend asleep and in various sleep stages giving you a more complete picture of your rest and how it changes over time.

Sleep stages are available on Apple Watch Ultra, SE, and Series 4+. This feature is unavailable on Series 3 Apple Watches since it requires watchOS 9+ and iOS 16+. https://www.myhealthyapple.com/how-to-track-your-sleep-stages-with-apple-watch/

Fitbit Inspire 3 and Fitbit Versa 4 are also equipped with a sleep tracker.

Fitbit Inspire 3 Activity Tracker with 6-Months Premium Membership Included, up to 10 Days Battery Life and Daily Readiness Score

I have an Apple Watch Ultra and measured my sleep patterns for a few weeks. Its interesting to see how you are going and even compare the Sleep App data to how I actually felt in the morning. It was an interesting exercise because it allowed me to understand how important sleep really is and its not something that should be overlooked.

Apple Watch Ultra (GPS + Cellular, 49mm) Smart Watch – Titanium Case with White Ocean Band. Fitness Tracker, Precision GPS, Action Button, Extra-Long Battery Life, Brighter Retina Display

I was always one to think I didn’t need too much sleep but now I place a lot more importance on sleep and make sure I get at least 6-7 hours night. I only measure my sleep patterns occasionally because I have that understanding and knowledge from the Sleep App data.

I will explain the Apple Sleep App because that is the one I am familiar but I think most of the Sleep Apps would be similar. The data may be presented differently.

The Apple Watch Measures Sleep in 4 Stages

If you’re not familiar with what sleep stages are, have no fear, let’s break it down. Sleep occurs in cycles. According to most sleep experts, there are four sleep cycles, which are also known as stages. 

The four stages are awake, light, deep, and REM. Now, your Apple device doesn’t use these exact terms when tracking your sleep. Instead, they focus on core sleep, deep sleep, and REM. You can also see your time awake as well.

Core sleep is the equivalent of light sleep and takes place in the first few hours of your sleep. It is the most essential sleep stage. 

Deep sleep is exactly what it sounds like. It is the phase of the sleep cycle where it is harder to wake someone up.

Deep sleep is the most important sleep stage because it lets your body release growth hormone and works to build and repair muscles, bones, and tissue. Plus, it helps keep your immune system functioning. https://www.myhealthyapple.com/how-to-track-your-sleep-stages-with-apple-watch/

If you follow the instructions to set yourself up to be monitored you can assess the data in the mornings, the data will look like this:

https://www.myhealthyapple.com/how-to-track-your-sleep-stages-with-apple-watch/
The chart in the Health iPhone app or Sleep Apple Watch app shows these four stages and how long you were in each phase.
Once your Sleep and Health apps gather enough data, you’ll be able to see your sleep cycle trends over time in the daily, weekly, monthly, and 6-month charts.

myhealthyapple.com/how-to-track-your-sleep-stages-with-apple-watch/(opens in a new tab)

Scientists still believe that the best way to measure your sleep is to assess how you feel in the morning. It is interesting to know the different stages of sleep then it gives us an understanding of why sleep is so important for us. Getting a good nights sleep consistently will improve our health and wellbeing.

I would like to know if you have a favourite Sleep Tracker App.

Disclaimer: “As an Amazon Associate I earn from qualifying purchases.”

Tips on How to Practice Self Love

Practicing self-love can be a great way to boost your self-esteem and help you to lead a more fulfilling and meaningful life. There are many ways to practice self love, such as taking time to do something you enjoy, being mindful of your thoughts and feelings, and spending time with people who make you feel good. It’s important to remember that self love is not about vanity or pride, but rather about being kind and patient with yourself.

It’s also important to practice self love even when things don’t go your way, as it can help you stay motivated and confident.

Here are some Tips on How to Practice Self Love

  • Acknowledge your accomplishments, no matter how small.
  • Celebrate your successes and recognise your hard work.
  • Talk to yourself with kindness and compassion.
  • Avoid negative self-talk and focus on your positive qualities and strengths.
  • Take care of your physical and mental health.
  • Eat healthy meals, get enough exercise and sleep.
  • Practice relaxation or mindfulness techniques to reduce stress.
  • Spend time doing activities you enjoy. This could include reading, taking a walk, or listening to your favorite music.
  • Connect with other people.
  • Find people who appreciate and support you and build meaningful relationships.
  • Avoid comparing yourself to others.
  • Everyone is unique and has different experiences, so focus on your own journey.
  • Prioritize yourself.
  • Make time for things that are important to you.
  • Make sure you take breaks and relax from work and other stressful activities.

By practicing self-love, you can become more confident and content with yourself and your life.

Tips to Make Your Morning Routine a Habit

There are so many articles about morning routines circulating through social media, many of them telling you to “drink lemon water every morning!” or “work out every morning!” These may be great ideas for some, but before you start buying lemons and gym equipment, you should actually decide what is best for you. It is very individual, decide what you want then make your plan, look at your options.

Benefits of Having a Morning Routine

  • Feeling more in control of your schedule
  • being able to prioritise your time
  • engaging purposefully with each task, rather than reacting to the demands of the day
  • anticipating what your day is going to be like and being better equipped to cope with changes
  • reinforcing that you are capable and in control of your time
  • you will feel more productive which will give you a sense of completion, self-effacy and pride in your accomplishments
  • allow you to establish healthy habits in the long term

Make a list of the things you’d like to try and slowly start incorporating them into your morning routine so that they will become a habit!

Remember too if you start off with goals that are achievable then you are more likely to commit to a change for 30 days.  This is the documented time it takes to change a habit.

Tips to Establish Your Best Morning Routine

Wake Up Earlier

Time is an invaluable asset. Highly successful people wake up between 4am and 5.30am, this allows time for them to do things that matter to them before starting on as busy day. This doesn’t have to be your time. Plan what you need to do then work back to give yourself that time to be you.

Remember when planning your goals start small and it will increase your chances of succeeding. For example set your alarm for 10-15 minutes earlier until you get used to. waking early.

Don’t set the Snooze Alarm

Setting the snooze button on your alarm clock allows time for procrastination. If you have organised what goals you want to achieve and what healthy habits you want to start in the mornings set your alarm and get out of bed immediately. Hitting snooze may feel like a win but it gives you time to procrastinate and you are more likely to stay in bed.

If you find yourself hitting snooze a lot you may have set your goals a bit unrealistically and you need to readjust your schedule. Adults require about 7-8 hours sleep a night.

If you’re hitting snooze because you’re feeling overwhelmed by everything you have to do in the morning or trying to avoid the day ahead, readjust your schedule and do one or two activities that bring you peace and enjoyment. For instance, you could wake up and do a little meditation, take a walk around your neighbourhood, or cook yourself a healthy breakfast you enjoy.  Its about listening to your body and making the most beneficial decisions for yourself.

Rehydrate

Drinking water should be the number one thing on your list. After 7+ hours without any fluids, your body is craving water. Drink a big glass of water each morning and see how much better you feel. Water is preferable to coffee first thing in the morning.

Exercise

Not necessarily an intense exercise regimen – you can simply do yoga or 20 minutes on the treadmill, a walk around the block, or some calisthenics, do something to get your blood moving. Some people use this time to run or go to the gym, again its a personal choice.

Exercise will not just make you think clearer, be healthier and scientifically happier, it allows you to combat stress as well.

Motivate Yourself

Motivation doesn’t last forever, so you need to work on your motivation regularly.  You may have motivational podcasts you listen to or have access to motivational and empowering quotes.  Motivate yourself by acknowledging your wins yesterday and holding yourself accountable.  

Schedule a little quiet time

Schedule a little quiet time. It’s great to have a few minutes to meditate, go over your goals, or just relax. This time also eliminates that rushed feeling most people have every morning. You might want to use this time to read or work on a crossword puzzle.

Connect with your partner

Use your morning hours to reconnect with your partner. Talk about your plans, your finances and even your beloved hobbies as a way to always be present in their lives.

You could even set up one day of the week as your “breakfast date”. Go to the nearest cafe for breakfast or go for a walk or run with your partner. It may do wonders for your relationship.

Bond with your children

If you have children, this is for you. Don’t be that parent who says, “Oh, my son/daughter grew so fast! I barely had time to enjoy with her/him.”

This is a reason you may have to set your alarm earlier to enable you to get done what you need to without stress and overwhelm, then you will have quality time to be with them.

In the morning, when there is less clutter in your mind and less stress in your system, make it a point to help them get dressed, cook a hearty breakfast (or bake a batch of cookies) and even talk to them about their dreams.

If you have to work early make a point of spending the time with them in the evening.  After all, you’re working so that your family will have a better time. Don’t let work get in the way of family – make time for your priorities.

Whatever you decide is best for you to do for your morning routine commit to doing it for at least 21 days. The longer you commit the more chance you have of your morning routine becoming a habit.               

Fidgets/Stress Balls

This silicone push pop fidget toy is a great for the person with autism, the elderly, adults and children who need to relieve stress.Encourages fine motor skills, sensory exploration, cause-effect learning, arithmetic, and logical thinking through play. Available from Amazon
Each Mochi animals stress toys designed with the cute mini animal appearance, looks adorable. It is super fun to squeeze these squishes. A good ideal for a decoration in your room, office, show window, car, bags, keys, display samples, collections, preschool props, teaching aids and more. Available from Amazon
Anxiety Relief Fidgeting Toys: Relieve stress, anxiety, and tension just by simply squeezing, squishing, and stretching these bead balls. These are a great way to avoid fidgeting, skin and nail picking, and finger cracking. A great calming tool for kids and teens with autism, ADD, and ADHD. Play and have fun squeezing stress away for hours. Available from Amazon

During my research this month I came across fidgets. My experience with fidgeting or similar was my mum telling me not to fidget and to sit still.
I read that fidgeting includes and is not limited to:

  • bighting fingernails
  • tapping fingers
  • rapid movement of the legs
  • feet bouncing up and down
  • clicking pens
  • squirming in seats
  • twirling hands

Do any of those behaviours sound familiar?

Many people with Autism, ADHD, Anxiety for example often resort to fidgeting as a means of relaxing and focusing.

I didn’t realise there is an industry out there to help people to safely and discretely channel their energy to reduce their anxiety and manage stress and very useful for a distraction.

I have used the stress balls with chimes, they seemed to be the first of their kind, and some of these squishy balls in the past. 

I also remember suggesting my clients in mental health use them for anxiety and feeling restless or agitated to help them to help them relax focus and to cope.

There are numerous designs and fidgets on the market now and available for adults and children.

I bought my grandchildren the flat one for their birthday, as a toy, not realising it had a therapeutic benefit.  It certainly helps them it helps them to be still and quiet.  They also enjoy playing with them.

There are several designs of fidgets to choose from.  They are small enough to fit into your handbag or briefcase.  The popular fidgets for children are rings, the flat design and bracelet.

What to Change to Move Forward in 2023

How many times have you planned New Years Resolutions?

Have they worked for you?

Maybe you need to take one step back and consider the following points.

One or more of these points could be the barrier to your success.

Everyone is scared of change, the path to change can be a challenge. Set achievable goals and break your goals down into small achievable steps. Even if you improve 1% a day you have succeeded.

LETTING THE OPINIONS OF OTHERS CONTROL YOUR LIFE

  • It’s not what others think, it’s what you think about yourself that counts.
  • You have to do exactly what’s best for you and your life, not what’s best for everyone else.

THE SHAME OF PAST FAILURES

  • Your past does not equal your future.
  • All that matters is what you do right now.

BEING INDECISIVE ABOUT WHAT YOU WANT

  • You will never leave where you are until you decide where you would rather be.
  • Make a decision to decide what you want, and then pursue it passionately.

PROCRASTINATING ON GOALS THAT MATTER TO YOU

  • Set your goal and go after it.  Don’t overthink or analyse your goals.  Start small and you will achieve more

YOUR NEED TO BE RIGHT

  • Aim for success but never give up your right to be wrong…
  • If you do, you will also lose your ability to learn new things & move forward with your life.

RUNNING FROM PROBLEMS THAT SHOULD BE FIXED

  • Stop running!
  • Face these issues, fix the problems, communicate, appreciate, forgive and LOVE the people in your life who deserve it.

MAKING EXCUSES FOR PAST FAILURES

  • Most long-term failures are the result of people making excuses for their past failures
  • Turn these excuses into reasons and this will allow you to move forward

OVERLOOKING THE POSITIVE POINTS IN YOUR LIFE

  • What you see often depends entirely on what you are looking for.
  • You will have a hard time ever being happy if you are not thankful for the good things in your life right now.

NOT APPRECIATING THE PRESENT MOMENT

  • Too often we try to accomplish our goals without stopping to notice the little things that make us happy in the present moment

CHOOSING TO DO NOTHING

  • Don’t choose to ignore setting New Years Resolutions because you have failed previously or are scared of failing.
  • Set your goals and follow these tips, some will give you support and encouragement

Good luck pursuing your goals for 2023 and all the best. Send me an email on your progress or leave a comment.

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