How to Support A Good Night's Sleep
Sep 19, 2021
Do you struggle to fall or stay asleep? Are you restless at night? Do you find yourself saying, I’ll sleep when I am dead? Approximately 35% of Americans reported sleeping less than the minimum recommended 7 hours a night. That is 1 in every 3 adults! Research shows, this is not just a problem in the U.S., but worldwide! Even though you may be struggling with low AMH, high FSH, premature ovarian insufficiency, or diminished ovarian reserve - it is not about focusing on the fertility diagnosis. It's crucial to look at the whole body to address healing opportunities that can help your chances of a successful pregnancy. But why do we need 7-9 hours of sleep as adults? Simply put without enough sleep, the brain cannot function properly. At the surface level, poor sleep is linked to several undesirable side effects including:
- Weakened immune system
- Increased anxiety + depression
- Short temper
- Excess weight gain
- Elevated levels of stress
- Decreased ability to manage stress
- Increased risk of heart disease
- Longer healing duration for colds and sickness
- Reduced desire for intimacy or sexual activity
- Our phones + TVs are massive barriers to sound sleep and no one wants to talk about it.
- We want to be in control of your schedule and we make too many changes to when we sleep.
- Most of us don’t know how to turn our brains off or the volume down.
- We are all hyped up on caffeine.
- There isn’t much any of us do to decompress, destress and release tension.
- Sleeping at night when it is dark outside
- Ditching all electronic screens at least 30 minutes but ideally 1 hour before bed
- Removing all electronics from the bedroom altogether
- Making your bedroom + body cool
- Reading a light-hearted book
- Avoiding large meals or drinks before bed
- Taking a magnesium supplement
- Doing a guided meditation
- Listening to a sound machine
- Writing down your thoughts
- Avoiding caffeine + alcohol
- Drinking herbal teas instead
- Taking 3 really deep and intentional breaths
- Journalling out your thoughts and to do lists
- Practicing the waterfall inversion where you lie on the floor against a wall with your legs up
- What new or excess stress do I have in my life right now?
- What is going on in my life?
- What happened today?
- What is on my mind?
- What is on my to-do list?
- What am I doing to take care of myself?