Be a Sleeping Beauty

http://www.flologicfl.com/french-country-bedroom-design-furniture/

Ah...sweet slumber. There's nothing like settling into your own cozy bed at the end of the day and drifting off to dreamland. A good night of sleep works magic on our bodies; it is an essential component of sound health and looking your best.

Sleep and Healing

We know that sleep is good for us, and we know it feels good. However, it's easy to convince ourselves to stay up later than we should. Just one more episode of your favorite show...just one more chapter of the book you're reading...just a little bit more time working on your project or talking to your loved one. Sound familiar? I am so guilty of doing this, and it's one of my biggest health obstacles.

In The Paleo Approach, Sarah Ballantyne reminds us, "One of the most important aspects of both managing stress and protecting your circadian rhythms (and healing in general) is prioritizing sleep...getting adequate sleep is critical for healing, for regulating hormones, for resolving (and preventing) inflammation, and for the normal functioning of the immune system." It's when we're asleep that our cells repair themselves and the body works to restore itself from the day's events. 

Ballantyne recommends that, at a bare minimum, we get eight to nine hours of sleep every night--autoimmune disease or not. That's a lot of sleep that the vast majority of us aren't getting. For those of us with autoimmune diseases and following AIP, skimping on sleep can actually derail our efforts to heal. Additionally, sleep deprivation has been proven to increase insulin resistance, high blood pressure, and heart disease, as well as trigger the release of stress-response hormones and open the doors to depression. Note to self: when it's bedtime, drop whatever you're doing and head to bed!

Sleep and the Superficial

Yes, sleep does indeed make us more beautiful as well. As previously mentioned, sleep is when our cells rebuild and repair themselves; if we are not getting enough sleep, our bodies aren't able to fully restore from the previous day. Doing this on a regular basis puts us in a major sleep deficit, preventing rejuvenation. 

Sleep is good for our skin. When we get enough sleep, our blood vessels relax, the inflammation response is restored, collagen builds, and moisture is recovered. These important activities stave off dark circles, breakouts, wrinkles, and dullness. 

Sleep is also good for maintaining a healthy weight. In French Women Don't Get Fat, Mireille Guiliano writes, "sleeplessness makes us listless, which encourages us to overeat." One of the reasons we overeat when we're tired is because our bodies are telling us we need energy. It's easier to eat a snack than it is to take a nap, so we end up eating when it's rest we need--not calories.

How to Catch More Zs

How can we get more and higher-quality sleep? Here are some ideas:

1. Tune into your body. You know what it feels like when you're truly tired. When you're tired, go to bed. (I know, I know...easier said than done). The point is when your brain is sending you the tired signals, it's your body's way of communicating that it's time to recharge.

2. Avoid eating for at least two hours before sleeping. For some people, it can be difficult for their bodies to relax enough to fall asleep when they are still digesting. This isn't the case for everyone, however. Some people are very ready for a nap after eating a meal.

3. Have a bedtime ritual. Having a nighttime routine helps your mind and body prepare for sleep. This could mean using calming bath products, drinking herbal tea, or reading in bed (but not too long).

4. Avoid caffeine during the day. Some people are so sensitive to caffeine that it continues to stimulate their bodies into the night. Consider limiting your caffeine intake.

5. Meditate or pray before bed. Meditating quiets your mind and prevents incessant mind chatter from keeping you awake. I find that 10 minutes of meditating while lying in bed just before sleep is very helpful.

6. Exercise during the day. Our bodies are eager to restore after exercising, so getting more activity in your day can help you fall asleep more readily at bedtime.

7. Keep a notebook or journal by your bed. Writing down your ideas or reflections from the day can help you fall asleep too. When you put pen to paper, your brain isn't required to hold the information overnight; you allow it to relax and reset.

8. Try white noise. Turning on a fan or a white noise machine can be helpful if you are kept awake by the neighbor's dog barking or the TV in the other room.

9. Wear a sleep mask. These really do help if you are sensitive to light. I am sensitive even to ambient light from the night sky, but my mask shuts all light out so I can sleep more soundly. I know it looks silly, but trust me on this one.

10. Use good pillows and bed linens. Investing in high thread-count linens and quality pillows are worth it. Purchase the best you can within your budget, and then take good care of them. On a related note, be sure to change your sheets regularly and make your bed nicely every morning. Nothing beckons like a fresh, well-made bed.

These are some tips that have worked for me. How about you? What helps you fall asleep? Please share in the comments box below!