1488 When Enough is Enough
- Author
- Kristianne Wargo
- Published
- Wed 11 Dec 2019
- Episode Link
- https://traffic.libsyn.com/secure/createyournowarchive6/1488_When_Enough_is_Enough.mp3
Nothing is more disheartening when you feel like you've lost the battle for optimal health. When enough is enough, there's still hope.
You can win the battle of optimal health with simple changes. And those simple changes may surprise you.
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However, there is a warning to this information. You may be asked to do things you really don't want to change
If that's the case, understand that you are choosing to stay where you are. And that's okay.
But don't keep revisiting your frustration with your health if you're not willing to put in the work that will impact your life forever.
Okay, with that disclaimer, let's talk about one area we all can work on.
SLEEP!!
According to data from the National Health Interview Survey, approximately 35 percent of US adults sleep fewer than six hours a night, and a growing body of evidence has linked reduced sleep duration and quality with a shockingly wide range of health problems.
So if you want optimal health, it must include sleep.
Time to sleep like a PRO!
The K.I.S.S. ~ Sleep like a P.R.O.!- PRIORITIZE
- Aim for eight hours of sleep to start.
- Go to bed earlier, as most people usually have less control over when they can wake up.
- Movement
- Get daily physical activity, move your body
- Limit your "sit" time
- REGULATE
- Reduce exposure to artificial light at night
- Avoid using computers, tablets, and phones within three hours of your bedtime
- Dim, cover, or remove anything that emits light in your room such as an alarm clock
- Use blackout shades to make your room as dark as possible
- Wear a face mask when sleeping
- Increase exposure to natural light during the day
- Drink your coffee or tea outside in the morning
- Take a 20- to 30-minute walk outside at lunchtime
- Buy a light machine that emits 10,000 lux of light and sit in front of it for 15 to 20 minutes
- Regulate your nervous system
- Manage your stress levels through the day
- Reduce exposure to artificial light at night
- OPTIMIZE
- Nutrition
- Try different approaches to eating before bed
- Some sleep better after eating only a light dinner, while others do better with a snack before bed
- It’s best to be neither overly full nor hungry when you go to bed
- Experiment with macronutrient ratios
- Some people find that a low-carb or ketogenic diet interferes with sleep, while others find it improves their sleep
- Ditch the Stimulants
- Create an environment conducive to sleep
- Use your bedroom only for sleep and sex
- Avoid working in your bedroom
- Avoid using electronic media in your bedroom (especially near bedtime)
- Don’t bring your phone into the bedroom
- Be aware that even a good book can hook you and prevent you from sleeping as easily
- Create a pleasant and relaxing environment
- Control the temperature
- Make your bed as comfortable as possible
- Avoid emotionally upsetting conversations or activities
- Use earplugs or a white noise app to block out noise
- Nutrition
Sleep must be a priority in your life. It doesn't always come as natural as you think it should.
Take time to figure out what works for you. And then partner with your spouse to understand what they need to. Time spent on creating good sleep patterns will lead you to many nights of greatness.
"When enough is enough, sleep like a PRO!"
#WellnessWednesday #CreateYourNow #HealthAndWellness
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Read more from Kristianne, a contributor to The Huffington Post, MindBodyGreen, Thrive Global, Addicted2Succes, and She Owns It.
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https://sheownsit.com/when-failure-is-your-middle-name/
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Cover Art by Jenny Hamson
Music by Mandisa - Overcomer
http://www.mandisaofficial.com
Song ID: 68209 Song Title: Overcomer Writer(s): Ben Glover, Chris Stevens, David Garcia Copyright © 2013 Meaux Mercy (BMI) Moody Producer Music (BMI) 9t One Songs (ASCAP) Ariose Music (ASCAP) Universal Music - Brentwood Benson Publ. (ASCAP) D Soul Music (ASCAP) (adm. at CapitolCMGPublishing.com) All rights reserved. Used by permission.
