One thing you can do to improve your life today

Hi, everyone. This is Tori from kickasslifewithtori.com. I have a question for you. When was last time you had a good night sleep like you can truly say you slept like a baby? Personally, I find myself waking up at least twice at night, and I wish I can get better sleep. If you are like me, all the moms out there, I am sure you can relate it. We are so used to wake up many times at night ever since we got our kids, even now, the slightest noise still wakes me up at night. So what are the benefit of getting a good night sleep? We know sleeping is important for us but do you know how important? I will tell you all about it today’s episode.

1, Sleep strengthens your immune system.
Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.

2, Sleep boost your mood
I don’t need to explain too much about it right? When you don’t get enough sleep, you are moody and cranky, same as your toddler.
When your kids are cranky for no reason, we assume, they need to take a nap. Same with an adult. When we are sleepy, we become moody and less patient. So sleep quality affect relationship with people around you.

3, Sleep helps us make a better choice for food.
Sleeplessness cranks up production of the hormone ghrelin, which boosts appetite, It also leads to a decrease in the hormone leptin, which signals feeling full. Lack of sleep reduces your ability to fight junk food cravings as well.

4, Studies show that poor Sleepers Have a Greater Risk of Heart Disease and Stroke and increased risk for type 2 diabetes

5, Sleep helps you age better
When you get good night sleep every night, your brain secretes human growth hormone. In women, human growth hormone levels start to decline in the early 20s, and signs of HGH deficiency include dry skin, thinning hair, greater belly fat and the development of wrinkles.

 We’ve all said ” I got to get beauty sleep” right? So here are 5 things you can do to help to get better sleep.

1, Get your circadian rhythm in right order.
Our busy life, we barely get sun exposure and also we stay up late at night in artificial lights. Wonder why our circadian rhythm gets so messed up. So get 10-15 minutes of sunlight in the morning, and use blackout curtains to make your room dark when you sleep. That means no sleeping on TV on. Make your room dark and cool.

2, Stop drinking caffeinated drink after 2.

3, Stop using a computer, phone, or any electronic devices 2 hours before your bedtime. The blue light from those devices suppressed melatonin which helps control your sleep and wake cycles. If you have to, use them, use F.lux on your computer. This program was designed to reduce eye strain during night-time use and reduce disruption of sleep patterns. For iPhone, make sure to turn night shift on.

4, Try to get into a regular sleep/wake cycle so that your body gets to used to it.

5, Avoid drinking alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns. I know some people need alcohol to fall sleep, but it’s a habit. Try to break it and create a better habit.

6, Stop thinking about things you can’t control. Worry about future, and thinking about the past is not going to help you to get a good night sleep. Most of the time, what you are worried about does not even happen. It is only your thoughts that make you feel anxious. It is easy said than done. I know. I certainly had done it. For example, you are concerned about your bills. Thinking about it before you go to bed is going to help you pay bills? Again it is easy said than done. It’s 2 AM in the morning. Everything is closed, and your friends and family are all sleeping. Nothing much you can do right now to change it. Maybe you get up tomorrow morning and call people if they can help you.
If you can’t deal with anxiety, I think seeing doctors help is important. Taking medications is sometimes needed. Also, I know so many people depend on sleeping aid such as Ambient, it is highly addictive, and you are not supposed to use it long term. So make sure to ask your doctor about it.

That’s it for now. I hope you got something out of this episode. I love to hear from you.
Thank you for watching. See you next time.