Wellness Wednesday


Our topic of discussion the past couple of weeks has been about sleep. It is so important that we get enough sleep and also a quality sleep. Let’s review. When we talk about quality of sleep we are referring to sleep cycles, the stages of sleep, and the time we spend in each of these stages. “Humans have four distinct stages of sleep: 1, 2, 3, and REM (rapid eye movement). We pass through this cycle four or five times a night, typically in a 1, 2, 3, 2, REM pattern. The whole cycle takes a total of about 90 minutes, at which point it starts over.”

Shifting our sleep schedule is not an easy task. Even though you may get the quantity of sleep you need and quality of sleep waking up is often hard to do with hitting the snooze button a million times. When and how you wake up is also an important part of your sleep quality. Waking up during the lightest phase of your sleep cycle will leave you feeling the most refreshed. You can use a sleep-tracking app to monitor your sleep cycles and wake you in your lightest phase.

“Although we all have approximately the same 24-hour circadian rhythm that governs our sleep patterns, there is some variance in the timing of these rhythms. We often hear the term early bird and night owl but this applies to us as well! “Early birds prefer to wake up at or around dawn and function optimally at this time (40% of the population falls in this category). Night owls prefer going to bed late and waking up late (this accounts for about 30% of the population). The remaining 30% feel best somewhere in between. Whether you are an early bird or a night owl is strongly determined by genetics. Unfortunately, night owls tend to be more chronically sleep-deprived due to modern school and work schedules.”

Here are some ideas to help you make waking up in the morning a little easier and less daunting.

· To stop yourself from snoozing the alarm, you can set it across the room so you have to get out of bed to turn it off, and the act of getting out of bed will make it easier for you to stay awake. If you need something a little more heavy-duty, there are apps that will make you solve math puzzles before letting you turn off the alarm.

· Drinking water first thing in the morning rehydrates your body, which in turn aids digestion and helps flush toxins from the liver (which was working hard all night!). Better hydration will also boost your energy and mental clarity.

· Stretching first thing in the morning helps to get your blood and lymphatic system flowing, energizing your body and boosting mental alertness.

· Starting the day with a protein-rich meal will further boost your energy levels and mental clarity andkeep you satisfied longer.


I hope this information may help you on your way to sleeping better, feeling healthy, and living well.


Namaste!


Amber Green

Owner/Founder

Querencia




Works Cited


Start Your Day With A Healthy Morning Routine. https://fourwellness.co/blog/start-your-day-with-a-healthy-morning-routine


“How to Sleep Better Naturally”. https://fourwellness.co/blog/9-natural-ways-to-get-better-sleep