#157-The 8 Steps To Elev8 Your Sleep Part 1

We are live in the Tribe

Benefits of Sleep

• maintaining good physical health as it allows the body to heal and rejuvenate.
• healthy immune system, making it easier for the body to fight off infections.
• Proper sleep is linked to a lower risk of developing chronic conditions such as diabetes, heart disease, and obesity.
• healthy balance of the hormones that regulate feelings of hunger and fullness.
• emotional well-being and mental health, reducing stress and anxiety levels.
• enhances mood and can prevent the development of mood disorders such as depression and anxiety.
• supports cognitive processes such as memory, learning, decision making, and creativity.
• improve productivity and concentration during the day.
• The 3 Stages of Sleep
  • Stage 1 Light: This is the lightest stage of sleep, often referred to as the transition phase, where you can be easily awakened. Your eye movements and muscle activity start to slow down. A good goal is 60% of your sleep or 1 hr - 1.5 hrs.
  • Stage 2 REM: In this stage, your eye movements stop and your brain waves become slower, with occasional bursts of rapid waves called sleep spindles. Your heart rate slows and body temperature decreases. This phase of sleep where the most vivid dreams occur. Mental recovery. A good goal is 20% of your sleep or 1 hr - 1.5 hrs.
  • Stage 3 Deep: This is the deep sleep stage. It's harder to be awakened during this stage as this is when the body undergoes restorative processes like tissue repair, bone and muscle growth. Also, important hormones are released for growth and development. Physical recovery. A good goal is 20% of your sleep or 1 hr - 1.5 hrs.
• 6.5 hrs
• REM- 20%…. 1 hr 20 mins
• Deep- 20%…. 1 hr 20 mins
• Light 60%… 4 hrs
• Negative sleep statistics:
  • About 30% of adults suffer from insomnia. That’s 100,000,000,000 people!!
  • Chronic sleep deprivation causes serious physical, mental, emotional, and health issues
  • It’s the only time your body can repair itself

The 8 Steps To Elev8 Your Sleep

1. Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. 
   1. Begin winding down in the evening
   2. 7:30pm dinner
   3. Don’t eat 2 hours before bed
   4. Bed by 10
2. Create a sleep-friendly environment: 
   1. Ensure your bedroom is dark
   2. quiet (or use sleep music or ear plugs)
   3. cool - 65 degrees is best
   4. Consider using earplugs or an eye mask if necessary.
3. Limit exposure to screens before bedtime: The blue light emitted by phones, tablets, computers, and TVs can interfere with your sleep.
4. Cut off caffeine and alcohol 3-4 hours before bed
5. Get regular exercise: Regular physical activity can help you fall asleep faster and enjoy deeper sleep.
6. Manage stress: Techniques such as meditation, deep breathing or yoga can help you relax and manage stress, promoting better sleep.
7. Use a diffuser with relaxing essential oils such as lavender, chamomile, clary sage
8. Take the sleep pack that we will be going over in part 2 of our Elev8 Your Sleep Series