7 easy steps towards better sleep!

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The Consequences of Sleep Deprivation
Even just one night of poor sleep can trigger hormonal imbalances, leading to a range of symptoms, including:

- Mood swings
- Unhealthy food cravings
- Low energy levels
- Decreased motivation
- Reduced productivity

However, the effects of sleep deprivation become even more significant when it’s chronic. Over time, persistent lack of sleep keeps the body in a constant state of stress, which can lead to chronic inflammation. This inflammation is linked to several long-term health issues, including:

- Digestive problems
- Autoimmune disorders
- Chronic diseases

Sleep deprivation also keeps the body’s nervous system in a sympathetic state—the ‘fight or flight’ response. This triggers the adrenal glands to release large amounts of cortisol, the stress hormone. As cortisol levels stay elevated, it eventually leads to adrenal fatigue, leaving you feeling drained and fatigued.

The Impact on the Brain and Mental Health
The brain is especially vulnerable to the effects of sleep deprivation. Sleep is when your brain recovers from the day’s activities, forms new neural connections, and consolidates memories. Without adequate sleep, cognitive functions such as memory retention, decision-making, concentration, and problem-solving become impaired. In fact, studies have shown that sleep deficiencies are linked to an increased risk of depression and even suicide.

All systems of the body are interconnected and profoundly impacted by sleep. Poor sleep doesn’t just affect one area—it affects everything. For optimal wellbeing, healing is nearly impossible without the proper sleep our bodies need to recharge and repair.

Simple Steps to Improve Your Sleep Quality
Now that we understand why sleep is so important, here are some actionable steps you can start implementing today to support better sleep:

1 - Get Morning Sunlight Exposure
Avoid reaching for your phone first thing in the morning. Instead, expose yourself to natural daylight, even if it’s cloudy. Morning sunlight helps regulate your circadian rhythm and signals to your body that it's time to wake up.

2 - Exercise Regularly
Physical activity is key to better sleep. Aim for at least 30 minutes of exercise daily, whether it’s a brisk walk, yoga, or a more intense workout. Regular movement helps your body wind down more effectively at night.

3 - Dim Lights After Sunset
At least 2 hours before bed, dim the lights in your home. This signals to your body that it’s time to wind down and triggers the production of melatonin, the hormone that helps you fall asleep.

4 - Use Blue - Light Blockers After Sunset
If you’re using screens (TV, phone, computer) after sunset, make sure to wear blue-light blocking glasses. Blue light exposure at night interferes with melatonin production and keeps cortisol levels elevated, making it harder to fall asleep.

5 - Eat Dinner at 6pm The Latest 
Try to have your last meal at least 3 hours before bed. This allows your body to finish digesting and prepares it for restful sleep. Eating too close to bedtime can interfere with your ability to fall asleep and stay asleep.

6 - Avoid Caffeine in the Afternoon
Avoid caffeine for at least 10 hours before bedtime. This means cutting off caffeinated drinks by around 1:00 PM. Caffeine can stay in your system for up to 12 hours, and even small amounts can disrupt your sleep.

7 - Drink Calming Herbal Tea 
About 2 hours before bed, enjoy a caffeine-free herbal tea with calming properties, such as chamomile, lemon balm, or lavender. These herbs can help soothe your nervous system and prepare you for sleep.

Make Sleep a Non-Negotiable Priority 
Sleep is not a luxury—it’s essential for your physical and mental health. By making small adjustments to your routine, you can dramatically improve your sleep quality, which in turn will have a positive impact on your overall wellbeing. Healing and rejuvenation can only happen when you give your body the rest it needs. So, start today! make sleep a priority, and enjoy the benefits of better health, mood, and energy.

THE HOLISTIC ARTIST

The Vital Role of Sleep in Your Wellbeing: Why Quality Sleep Should Be a PrioritySometimes, small lifestyle changes can have a big impact on our overall wellbeing.
One of the most powerful—and often overlooked—factors is sleep. Think of it as a crucial piece of the puzzle that makes up your health. When sleep is disrupted, everything else seems to fall out of balance.