Good Night, Moon!

To improve your mental health get your sleep. Sleep is an integral part in your mental and physical health.

“Brain activity fluctuates during sleep, increasing and decreasing during different sleep stages that make up the sleep cycle. In NREM (non-rapid eye movement) sleep, overall brain activity slows, but there are quick bursts of energy. In REM sleep, brain activity picks up rapidly, which is why this stage is associated with more intense dreaming. Each stage plays a role in brain health, allowing activity in different parts of the brain to ramp up or down and enabling better thinking, learning, and memory1. “ — Eric Suni, Sleep Foundation

Also, sleep affects your physical being and can aid in weight loss. “Getting adequate, quality sleep is an important part of a healthy weight loss plan. Most importantly, research has shown that losing sleep while dieting can reduce the amount of weight lost17 and encourage overeating18.” — Rob Newsom, Sleep Foundation

In a recent article in Good Housekeeping, I learned the key is to wake up at the same time every day. Your body will naturally begin to feel tired at a certain time each night to ensure that you get enough sleep for yourself. The average for an adult is 8 hours, but keep in mind this is an average. Some adults will need more and others less.

Remember when you were a kid, and you were read a bedtime story to help you fall asleep. We, adults, can benefit from having a sleep routine just like when we were kids. “Establishing a sleep routine that works for you helps you get the recommended amount of sleep each night. Sleep routines are activities before bed each night. Routines can improve the quality and length of sleep. Getting a good night’s sleep is essential to maintaining long-term healthy eating and physical activity habits. Good sleep is free and is perhaps the most budget-friendly step you can take toward wellness. Even a simple step added before bed can help you on your path to better sleep. “ — Washington University, St. Louis The three keys to a sleep routine are going to bed and waking up at the same time, turning electronic devices off at least 30 minutes (but should be 1 hour) before bed and doing calming activities. If you can, do not use a device as an alarm clock (in fact charge it to another room if possible), do not do strenuous activity right before bed, and do avoid caffeine and alcohol before bed.

When you wake up refreshed, your body and mind will thank you. Your ability to focus, be in a good mood and eat healthy will come naturally.